CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (Time)

2001m Run

11 Box Jumps 30/24″

11 Thrusters 135/85

11 Burpee Tuck Jumps

11 Power Cleans 165/105

11 KB Snatch/arm 70/53

11 KB Swing 70/53

11 V-ups

11 Deadlifts 165/105

11 Push Jerks 135/85
Perf. – 95/65 & 125/85 – 53/35 KB

Metcon (Time)

No Equipment WOD

2001m Run

11 Box jumps

11 Chair dips

11 Pull-ups

11 Jump Lunges/leg

11 V-ups

11 close grip Push-ups

11 Broad Jumps

11 Archer Push-ups

111 Double Unders