CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

2 Push Press + 3 Push Jerks (EMOM x 8 @ 40-60% 1RM – use same load across)

Metcon

Metcon (Time)

15-12-9:

Push Press 115/85

Box Step-Overs 50/35 to 24″/20″

.. Directly into:

15-12-9:

Push Jerks 115/85

Box Jump Overs 24″/20″
Perf. – 95/65

Metcon (Time)

No Equipment WOD:

21-15-9:

Pike Press

Step-ups

Directly into:

21-15-9:

HR Push-ups

Box Jumps