210811

CF Barbending – CrossFit

Warm-up

FBB Midline Prep (No Measure)

3 Rounds:

:30 plank

10 side plank rotations/side

10 Jefferson Curls @ 3030

Weightlifting

Farmer’s Carry (build to a max unbroken 50′ carry)

Functional Strength goal is 100% BW; firebreathers go for 200%

20 minute cap

Metcon

Metcon (Time)

“Aesthetic EMOM Test 3”

5 Rounds:

21 Calorie Machine

15 Air Squats

9 DB/KB Snatch/arm 50/35
DB/KB loading should be one you can perform unbroken EVERY RD

20 minute Cap