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.