CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (No Measure)

Row/Bike at a sustainable pace for 30 minutes. Every 5:00 starting at 0:00 get off & perform:

At the 0:00, 10:00, & 20:00:

6 KB Split Stance Swing + Split Stance Snatch/arm + 12 KB Goblet Cyclist Squats

at the 5:00, 15:00, & 25:00:

6 KB Single Arm Clean + Split Clean/arm

8 KB Head Cutters