220102

2
Jan

220102

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice
https://youtu.be/Zy5U32uDWp4

Metcon

Metcon (AMRAP – Reps)

8 1-minute rounds for max reps of:

20 seconds of muscle-ups

Rest 10 seconds

20 seconds of clean and jerks 135/95

Rest 10 seconds
https://youtu.be/HBz3anbXtMs

Scaling:

Choose modifications for each movement that allow you to complete multiple reps unbroken of each when fresh.

Intermediate Option:

8 1-minute rounds for max reps of:

20 seconds of muscle-ups

Rest 10 seconds

20 seconds of clean and jerks

Rest 10 seconds

♀ 75 lb. ♂ 115 lb.

Beginner Option:

8 1-minute rounds for max reps of:

20 seconds of 2 ring rows + 2 jumping ring dips

Rest 10 seconds

20 seconds of clean and jerks

Rest 10 seconds

♀ 35 lb. ♂ 45 lb.