CF Barbending – CrossFit
Warm-up
Squat Flow + Thoracic Flow (No Measure)
Squat Flow + Thoracic Flow
Weightlifting
Deadlift (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 (Time)
500m Row/1 Mile Airbike
15 Power Cleans 135/85
500m Row/1 Mile Airbike
12 Power Cleans 155/105
500m Row/1 mile Airbike
9 Power Cleans 175/120
Perf: 95/65, 115/75, 135/85
*15 minute cap*