Play it Again

4
Oct

Play it Again

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Clean and Jerk (Every :90 x 5)

1 Clean Pull + 1 Power Clean + 1 Jerk Drive + 1 Push Jerk ascending from light to moderate

technique focused

Metcon

Metcon (2 Rounds for calories)

AMRAP 5:

3 Rounds:

12 Pull-ups

9 Clean & Jerks 95/65

Max calorie machine in remaining time

Rest 5 Minutes:

AMRAP 5:

2 Rounds:

8 Burpee Pull-ups

6 Clean & Jerk 115/85

Max Calorie machine in remaining time
RX+ – 115/85 & 165/115

8 Bar Muscle Ups in second AMRAP