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160621

21
Jun

160621

CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Squat Clean (3 @ 70/75/80/85/90% )

perform as EMOM where first 3 min are 70%, next 3 75% etc

Front Squat (4 x 5 ascending )

superset with 8 tempo ring dips(3 sec pause)

Metcon

Metcon (Time)

20 rope climbs or 10 legless for rx+

*10 min cap*

Metcon (AMRAP – Reps)

B-Fit

5 RDS

1 min DU/singles

rest :30

1 min DB step ups

rest :30

1 min burpee broad jumps

rest :30

1 min max cal assault bike

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