Clean the Air

CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

8 DB RNT Reverse Lunges/Leg

15 DB Glute Bridges
https://youtu.be/vtLNL2oiLBI

Weightlifting

Back Squat (3 Wave Sets of 7-5-3 reps every 4:00)

add 5-10 lbs to last weeks loads

I.e. 7 @ 50% + 5-10 lbs, 60% + 5-10 lbs, 70% + 5-10 lbs

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minutes:

40 Air Squats

300m Row/.5 mile Bike

20 Alt. Dumbbell Power Snatches 40/25
RX+ – Hang Power Snatches 75/55