Emergency Brake

CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

6 Horizontal Pull-ups @ 3131

100′ Single Arm KB Farmer Carry( One lap around weight buffet)

12 KB Offset Rack Squats

then build to a moderate Turkish Get-up

Weightlifting

Front Squat (6 x 2 EOMOM @ 50X0 ascending from 50% by feel)

Metcon

Metcon (Time)

30 Calorie Machine

30 DB Power Cleans 50/35

30 DB Front Squats

30 Calorie Machine
RX+ – 115/85 bar

Bar load should be something you can move for 10 reps confidently