CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Hang Clean (10 minutes to build to a snappy double)

RX – squat

Perf. – power

Metcon

Metcon (Time)

3 Rounds:

30 Abmat Sit-ups

40 Wall Balls 20/14

500m Row or 1 mile Airbike
perf. – 14/10