CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (Time)

“12 Days of Christmas 2020”

1 Deadlift 315/215

2 Strict Pull-ups

3 Toes to Bar

4 Push-ups @ 30X0

5 DB/KB Sit-ups 53/35

6 DB/KB Swings

7 DB/KB Goblet Squats

8 DB/KB Goblet Reverse Lunges

9 DB/KB SDHP

10 Burpees

11 Strict HSPU

12 DB/KB Clean & Jerks (6/side)
perf. –

1 – 225/155

2 – Banded Pull-ups or RR

3 – Knee Raises

5-9/12: 35/26

11 – inchworms