220625

24
Jun

220625

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (Time)

3 rounds for time of:

Row 500 meters

21 hang power snatches 75/55
Scaling:

This is meant to be a light weight for the hang power snatch. Choose a loading that allows you to complete the reps in 3 sets or less.

Beginner Option:

3 rounds for time of:

Row 300 meters

15 hang power snatches

♀ 15 lb ♂ 35 lb

Finisher – Core Crusher (Time)

:50 Hollow Hold

:40 Plank Knee to Elbow Alternating

:30 Grappler Sit-up

:20 RKC Plank

10 Side Plank Knee to Elbow/Side