180724

CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice
followed by vertical jump:6-8 attempts – use chalk/tape to mark wall at max reach overhead & a jumping contact point with wall

Weightlifting

Power Clean + Hang Squat Clean + Front Squat + HSC Below Knee + FS (15 min to build AHAP)

Type the details of the weightlifting

Metcon

Metcon (Time)

5 Rounds:

7 DL 315/215 – add 20/10lbs per RD

21 WB 20/14

row 15/airdyne 10 cal

Metcon (Time)

B-Fit

3 Rounds:

800 Meter Run

21 Deadlifts 185/125