CF Barbending – CrossFit

Warm-up

Squat Flow + Thoracic Flow (No Measure)

Squat Flow + Thoracic Flow

https://youtu.be/Yo55p6k0oIA

https://youtu.be/4sdb-QrfnuU

Weightlifting

Deadlift ( AMRAP at 75% T1RM)

5 reps at 50% T1RM

3 reps at 60% T1RM

1 set at 70% T1RM

AMRAP at 75% T1RM

Metcon

Metcon (Time)

1000 m Row Then….

10-9-8-7-6-5-4-3-2-1:

Box Jump Overs 24/20″

Sumo Deadlifts 225/155
Perf. – 185/125