CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

400m Run (Time)

Max Effort 400m Run

Metcon (Time)

30-20-10:

3 Pt. Row/arm 50/35

Box Dips

V-ups
RX+ -70/50 & load dips with 45/25 plate in lap

Perf. – 40/25

Metcon (AMRAP – Rounds and Reps)

No Equipment WOD – “Death by Lunge + Squat”

EMOM until failure:

1 lunge/leg

1 air squat

*add a rep each minute*