CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

400m Row/.8 mile Airbike

2 rounds:

10 Air Squats

8 Good Mornings

6 Prone Snow Angels

4 Dead Bugs/side

2 Broad Jumps

3 rounds:

10 Romanian Deadlifts 45/35

5 Bent Rows 45/35

Weightlifting

Deadlift (1 set of 3+ reps at 82.5% NT1RM)

1 set of 1 rep at 70% NT1RM

1 set of 1 rep at 77.5% NT1RM

4 sets of 3 reps at 82.5% NT1RM

1 set of 3+ reps at 82.5% NT1RM

Metcon

Metcon (AMRAP – Reps)

Tabata Machine Calories

Tabata Push-ups

Tabata Strict Pull-ups

Tabata Dumbbell Thrusters 30/20
1 minute rest between each Tabata. A Tabata is 8 rounds of 20 seconds of work and 10 seconds of rest. Score is the sum of all total reps completed.