220301

1
Mar

220301

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Rubenstein (Time)

For time:

Row 1,000 meters

50 thrusters 45/35

30 pull-ups

Row 750 meters

25 thrusters

15 pull-ups

Row 500 meters

15 thrusters

9 pull-ups
In honor of Sarah, our self described “accounting nerd” who quietly goes about her business at the 5:30 am class. She has been the model client for over 5 years now who quietly leads by example for her fellow classmates.

Scaling:

Newer athletes should reduce the overall volume of this workout. The thrusters are meant to be light and fast. Intermediate athletes can do this workout as prescribed.

Beginner Option:

For time:

Row 500 meters

21 thrusters 35/15

12 jumping pull-ups

Row 400 meters

15 thrusters

9 jumping pull-ups

Row 300 meters

9 thrusters

6 jumping pull-ups