CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

500m Row/1 mile Airbike

2 rounds:

30 sec Bretzel Stretch Right

30 sec Bretzel Stretch Left

30 sec Couch Stretch Right

30 sec Couch Stretch Left

2 rounds:

10 Dead Bugs

10 Romanian Deadlifts 45/35

10 Barbell Thrusters 45/35

Weightlifting

Back Squat (1 set of 3+ reps at 72.5% NT1RM)

1 set of 3 reps at 60% NT1RM

1 set of 3 reps at 67.5% NT1RM

5 sets of 3 reps at 72.5% NT1RM

1 set of 3+ reps at 72.5% NT1RM

Metcon

Metcon (AMRAP – Reps)

5 rounds:

2 min: 300m Row/.6 mile bike + Max Wall Balls 20/14

1 min: Rest
Perf. – 14/10

*score WB only*