CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (AMRAP – Reps)

3 x AMRAP 5:00, resting 5:00 between:

40 Burpee “Buy in”, into AMRAP:

30 Double-Unders, 15 Front Squats 95/65

30 Burpee “Buy in”, into AMRAP:

30 Double-Unders, 10 Front Squats 135/95

20 Burpee “Buy in”, into AMRAP:

30 Double-Unders, 5 Front Squats 165/115
Perf. – 75/55, 95/65, 125/85

Metcon (Time)

No Equipment WOD

3 x AMRAP 5:00, resting 5:00 between:

50 Burpee “Buy in”, into AMRAP:

30 Double-Unders, 30 Air Squats

35 Burpees “Buy in”, into AMRAP:

30 Double-Unders, 20 Jump Squats

20 Burpee “Buy in”, into AMRAP:

30 Double-Unders, 10 Pistols