CF Barbending – CrossFit

Warm-up

The Greatest Squat Warm-up Ever (No Measure)

https://youtu.be/pCEpcIo-O4I

Weightlifting

Back Squat (9 sets of 5 reps at 60% T1RM, 1 set of 5+ reps )

Metcon

Metcon (Time)

15-12-9-6-3 reps:

Strict Pull-ups

Dumbbell Thrusters 50/35
Perf. – box Pull-ups or horizontal pull-ups & 40/25