220302

2
Mar

220302

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
Scaling:

Intermediate athletes should reduce the load to allow the cleans to be performed in 2-3 sets. Newer athletes should modify the movements and loading.

Intermediate Option:

Elizabeth

21-15-9 reps for time:

Power cleans

15-12-9

Matador dips

♀ 75 lb ♂ 115 lb

Beginner Option:

15-12-9 reps for time:

Power cleans

Box dips

♀ 35 lb ♂ 45 lb

Finisher – Ham-strung (2 Rounds for weight)

3 Rounds:

20 Romanian Deadlifts “light”

rest :10

20 DB Suitcase Walking Lunges

rest 1:00