CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice
preceded by 500m row/1 mile bike

Weightlifting

Clean and Jerk (15 minutes to build to a tough rep)

Banded dumbbell chainsaw row (4 x 6/arm Heavy AF)

https://youtu.be/bPAz4gIfF9k
superset with…

Filly Press (4 x 8/arm)

https://youtu.be/zA9Jl71StGI

Metcon

Metcon (Time)

3 Rounds:

25 Calorie Machine

25 Russian Kettlebell Swings 70/53
Perf. – 53/35