CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (AMRAP – Reps)

5 Minute Window…

600m Run + 1 Rd of “Rowing Cindy”

AMRAP Squat Cleans 115/85

Rest 5 Minutes then…..

5 Minute Window…

400m Run + 2 Rds of “Rowing Cindy”

AMRAP Squat Cleans 135/95

Rest 5 Minutes then….

5 Minute Window…

200m Run + 3 Rds of “Rowing Cindy”

AMRAP Squat Cleans `155/105
swap pull-ups for bent rows

Perf. – 75/55, 95/65, 115/75

Metcon (AMRAP – Rounds and Reps)

No Equipment WOD

5 Minute Window…

600m Run + Max Rd of Cindy

rest 5 minutes then….

5 Minute Window…

400m Run + Max Rds of Cindy

rest 5 minutes then….

5 Minute Window…

200m Run + Max Rds of Cindy