CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Kettlebell Flow 1 (Weight)

Deadlift + Gorilla Row + Clean + Offset Squat + Press
complete as a 5 minute AMRAP switching hands after completing the full flow – select a load you can maintain for the duration

Metcon (Time)

10-20-30-40-50

Sit-ups

25-20-15-10-5

Weighted Push-ups 25/15
RX+ – wear a vest

No Equipment WOD as well