12
Jun
220613
CF Barbending – CrossFit
Warm-up
Open mobility (No Measure)
10 min of coaches choice
Weightlifting
Front Squat (build to a tough 4 in 5 sets E3MOM)
Push Jerk (3 x 8 between 60-70%)
slightly ascending or across……
superset with
KB Gorilla Row (3 x 8-10/arm)
Metcon
Metcon (Time)
300m DBl KB Rack Carry
Scaling:
Ideally use the same loading you used for the gorilla rows. Beginner athletes should reduce the loading to something challenging that allows them to maintain a stable midline.