CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Wade’s Army (Time)

ade-

Complete 5 rounds for time:

50 lbs One Arm DB Power Snatch – 11 reps

50 lbs One Arm DB Thrusters – 12 reps

Pull Ups w/ the 50 lbs DB – 11 reps

*You can alternate hands as needed to complete total reps
Outdoor Option – Run 400m in place of weighted Pull-ups

Metcon (Time)

No Equipment WOD

500 Double Unders

*Every break/trip – 5 Burpees*