201113

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Floor Press (10,8,6,4,2 AHAP)

warm-up with sets of 10 until you hit a tough set – the continue to make small weight increases as reps tail off

Gymnastics

Chin-up (superset with sets of 3-5 with a 30X0 tempo)

Metcon

Metcon (Time)

200 Wall Balls 20/14
perf. – 14/10

Metcon (Time)

No Equipment WOD

10 Rounds:

100 Single Unders

10 Burpees

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