201021

20
Oct

201021

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Power Clean + Front Squat + Thruster (EOMOM x 5 Ascending from 50% Thruster)

Type the details of the weightlifting

Metcon

Metcon (Time)

21-15-9:

Thruster 115/75

L-Sit Pull-up
Perf. – 75/55 & RR or Hor. Pull-ups @ 42-30-18

Accessory – 3 rounds:

10 Toes-to-bar

15 Mountain Climbers

20 AbMat Sit-ups

Metcon (AMRAP – Rounds)

No Equipment WOD

EMOM x 24:

1 – :30 Mountain Climbers

2 – :30 Wall Sit

3 – Burpees

4 – Rest