CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

400 m Run

3 rounds:

60 sec Thoracic Spine BB Stretch

60 sec Goblet Squat Hold 53/35

2 rounds:

15 PVC Good Mornings

15 PVC Overhead Squats

Weightlifting

Power Snatch (5 @ 65, 3 @ 75%, 1+ @ 85%)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 minutes:

15 Wall Balls 20/14

15 Burpees
Pef. – 14/10

Metcon (AMRAP – Rounds and Reps)

No Equipment WOD

20 Minutes:

30 Air Squats

15 Burpees