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CF Barbending – CrossFit

Warm-up

FBB Big Squat Prep (No Measure)

EMOM x 9:

1 – 8 KB Offset Rack Cossack Squats

2 – 4 Burpee Broad Jumps

3 – :15 Machine Calorie Sprint

Metcon

Metcon (Weight)

A1) Back Squat

80% 1 RM – 30X0 Tempo

A2) DB Push Up
rest 5 minutes then

Metcon (2 Rounds for weight)

B1) barbell lateral lunge

20-30% Back Squat

B2) DB Hammer Curl

Finisher – Goblet Squat Rack Run (3 Rounds for weight)

Select the heaviest DB/KB you know you can get for 10 reps. Complete a 10 rep set, drop the weight 10 lbs and immediately complete a max rep set. Drop the weight 10 lbs once more & immediately complete a third set to failure.