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.

♀ 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