CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (AMRAP – Reps)

Bootcamp

5 Rounds of :30 work/:60 rest:

1 – KB Gorilla Row + Clean + Front Squat

2 – Bear Squats

3 – Ball Slams
https://youtu.be/0-oY0WxtHyk

Weightlifting

Back Squat (10,8,6,4,2 reps ascending from 50-60%)

Rest only the time it takes to change weights. Speed Focus!

DB/KB Mixed Rack Bulg. Split Squat (2 x 8/side @ 3111)

Metcon

Metcon (Time)

4 Rounds:

5 Power Cleans 185/125

100m Single Arm Farmers Carry 70/53