211213

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Front Squat (20 minutes to find a 1 RM for the day)

Metcon

CFBB Kettlebell Benchmark 1 (AMRAP – Rounds and Reps)

10 Minutes:

10 Calorie Machine

8 Dual Kettlebell Swings 53/35

6 Dual Kettlebell Cleans

4 Dual Kettlebell Rack Reverse Lunges

2 Dual Kettlebell Rack Squats