5:00 Somewhere

CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

6 Horizontal Pull-ups @ 3131

100′ Single Arm KB Farmer Carry

12 KB Rack Offset Squats

Then build to a moderate Turkish Get-up

Weightlifting

Overhead Squat (5 x 1 EOMOM)

5 x 1 with a :03 pause @ 1/4, parallel, bottom, parallel, & 1/4 squat

More experienced athletes ascend in load. Those newer to the movement keep it light & build technique & position

Metcon

Metcon (2 Rounds for reps)

AMRAP 5:

21 DB Power Snatch 50/35

21 Lateral DB Burpees

21 Calorie Row/15 Cal Airbike

rest 5:00 then…..

AMRAP 5:

15 DB Power Snatch*

15 Lateral DB Burpees

15 Calorie Row/12 Calorie Airbike

*increase DB loading to something you can stay unbroken with*
RX+ – Hang Power Snatch @ 95/65 & 115/85