CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Front Squat (15 minutes to find a 10 RM for day from the floor)

Metcon

Metcon (Time)

5 Rounds:

10 Double DB Thrusters 50/35

5 Double DB Box Step Overs 20″
Perf. – 30/20

Metcon (Time)

No Equipment WOD

500 Double Unders

*EMOM perform 5 strict Pull-ups*
sub – 10 arch shoulder slides