220620

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Front Squat (build to a tough 3 in 5 sets E3MOM)

Push Jerk (3 x 8 between 60-70%)

slightly ascending or across……

superset with

KB Gorilla Row (3 x 8-10/arm)

Metcon

Metcon (Time)

300m DBl KB Rack/suitcase Carry

*switch rack side every time you break*
https://youtu.be/GMfyP1xn2Ts