CrossFit Barbending – CrossFit

Junk yard dog (No Measure)

5 minutes alternating with a partner followed by mobility work

Deadlift (5 @ 70,3 @ 80,1+ @ 90%)

Metcon (Time)

4 RDS

400m run

15 Hang Power Cleans 135/95

10 unilateral KB Thrusters 53/35

Metcon (AMRAP – Reps)

B-Fit

A.

Every 4 minutes, for 24 minutes (6 sets), for times:

Run 400 Meters

10-12 Burpee Box Jump-Overs

B.

10-15 Minutes of Focused Mobility Work – identify greatest areas of need and work with coaches on mobility work that will best address those areas.