CF Barbending – CrossFit


Open mobility (No Measure)

10 min of coaches choice


Lindsay (Time)

100-80-60-40-20 Dubs

50-40-30-20-10 DB Snatch Alt. 50/35

25-20-15-10-5 pull-ups
This marks just the second time in CFBB’s decade of wodding that we’re repeating a hometown hero WOD. Much like the sentiments i expressed with Coach Webb, you’ve undegone a complete metamorphysis from cocoon to larve to butterfly……

You came to us a slender marathon runner, & you turned into one of the most well rounded crossfitter’s i’ve had the pleasure of coaching. Continue to enjoy the ride…wherever it takes you.

Compare to 6/22/19 if applicable!


Intermediate athletes should keep the reps as prescribed. The pull-up volume is high, so limit yourself to 3-3-2-2-1 sets of as many reps as possible if less than the designated RD total.

Beginner option:

120-90-60-30 Single Unders

40-30-20-10 DB Snatch 25/15

20-15-10-5 seated pull-up or ring row