CF Barbending – CrossFit

Warm-up

The Greatest Squat Warm-up Ever (No Measure)

https://youtu.be/pCEpcIo-O4I

Weightlifting

Back Squat (1 set of 3+ reps at 75% NT1RM)

6 sets of 3 reps at 75% NT1RM

1 set of 3+ reps at 75% NT1RM

Metcon

Metcon (Time)

2 rounds:

40 Russian Kettlebell Swings 70/53

30 Pull-ups

20 Shoulder-to-Overhead 75/55#

10 Toes-to-bar
*kipping permitted*

Perf. – 53/35, box pull-ups or scap pull-ups, & knee raises