CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Thruster (3 Reps EMOM x 5 @ 32X0 – use 60-70% 1 RM)

Metcon

Metcon (Time)

6-9-12:

Burpees

Thrusters 115/85

rest 5 minutes then…..

12-9-6:

Burpees

Thrusters 95/65
Accessory – Barbell Roll-outs 3 x 10

Metcon (Time)

Bootcamp

4 Rounds:

Run 400m

50 Russian Kettlebell Swings 53/35

25 Weighted Push-ups 25/15
Perf. – 44/26

Metcon (Time)

No Equipment WOD:

100 G.I. JANES
No access to a pul-up bar…..perform 100 burpees & 100 towel Rows or DB bent rows