CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (No Measure)

Row/Bike at a moderate pace for 30 Minutes. Every 5:00 starting at 0:00, get off & perform:

5 Bilateral KB Sumo Deadlifts

5 KB Hang Power Cleans

10 Alternating KB Push Press

:30 Mixed KB Rack/Overhead March (switch arms after :15)