1
Apr
220402
CF Barbending – CrossFit
Warm-up
Open mobility (No Measure)
10 min of coaches choice
Metcon
Metcon (Time)
5 rounds for time of:
20 wall-ball shots 20/14
10 deadlifts 225/155
Scaling:
This is a simple, but not easy, couplet. Choose a deadlift weight that you are able to complete an unbroken set of 10 when fresh.
Intermediate Option:
5 rounds for time of:
20 wall-ball shots
10 deadlifts
♀ 14-lb ball, 135-lb barbell
♂ 20-lb ball, 185-lb barbell
Beginner Option:
3 rounds for time of:
20 wall-ball shots
10 deadlifts
♀ 6-lb ball, 55-lb barbell
♂ 10-lb ball, 75-lb barbell
Finisher – Bi’s/Tri’s/Core (Weight)
EMOM x 5:
6 DB Hammer Curls
6 DB Close Grip Push-ups
6 DB Crush Grip Hollow Rocks