CF Barbending – CrossFit
Warm-up
Open mobility (No Measure)
10 min of coaches choice
Weightlifting
Power Clean + Hang Power Clean + Front Squat (6 x 1 + 1 + 3 Every 2:30 ascending from 60% PC)
Superset with 2 Broad Jumps
Metcon
Metcon (Time)
4 Rounds:
3 Muscle ups(Bar or Ring, Athlete choice)
12 Deadlifts 275/175
15 Calorie Machine
Perf. – 6 Burpee Pull-ups & 185/125