CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (Time)

400m Med Ball Run 20/14

50 Med Ball Cleans

400m Med Ball Run

30 Alternating DB/KB Power Snatches 70/50

400m Med Ball Run

50 Med Ball Cleans

400m Med Ball Run
Perf. – 50/35 & 14/10

Accessory – 3 x 10 Double Kettlebell Deadlifts

3 x 20 Weighted Glute Bridges

*rest 1 minute between supersets*

Metcon (Time)

No Equipment WOD

400m Run

80 air squats

400m Run

40 Burpees

400m Run

80 Air Squats

400m Run