CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (Time)

6 Rounds:

200m Run

21 Med Ball Cleans 20/14

15 Kettlebell Swings 70/53

9 Kettlebell Crush Grip Rows
Perf – 14/10 & 53/35

Metcon (Time)

No Equipment WOD:

20 Push-ups, 1 Sit-up

19 Push-ups, 2 Situps

etc… to

1 Push-up, 20 Sit-ups