211022

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

snatch grip romanian deadlift (3 x 8-10 @ 3110, rest :75)

https://youtu.be/UTWUTvPUPjA
conservative loading here

superset with

DB Suitcase Walking Lunge (3 x 14-16 @ 30X0, rest :75)

Metcon

Metcon (4 Rounds for time)

Every 5:00 x 4:

45sec Continuous DB Farmers Carry TOUGH Weight

15 Cal Row or 12 Cal Bike

12 Supine Toes to Bar 3sec lowering

9 Box Jump Step Down 30/24″

-Same Pace Every Set-