CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Macho Man (EOMOM ascending x 5)

3 Power Cleans + 3 Front Squats + 3 Jerks
RD 1 – 55%

RD 2 – 60%

RD 3 – 65%

RD 4/5 – Go Heavy AF……for your relative intensity

Metcon

Metcon (Time)

10 Strict Press 115/85

15 Overhead Squats

20 Push Press

25 Front Squats

30 Push Jerks

35 Back Squats
Perf. – 85/55

Metcon (AMRAP – Rounds)

No Equipment WOD

15 Minutes:

25 Air Squats

50′ Bear Crawl

15 Hip Bridges

50′ Crab Walk