CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Metcon (5 Rounds for weight)

On the 3:00 x 5 Rounds

50 Double-Unders

2 Power Cleans

2 Front Squats

2 Push Jerks
start beween 40-60% & build by feel

Metcon

Metcon (Time)

30-20-10:

Power Cleans 95/65

Front Squats

Push Jerks
Perf. – 75/55

*15 Minute Time Cap*

Metcon (Time)

No Equipment WOD

1-15:

Jump Lunge(2 for 1)

Pushup + Shoulder taps