9
Jul
220710
CF Barbending – CrossFit
Warm-up
Open mobility (No Measure)
10 min of coaches choice
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 7 minutes of:
10 squat cleans 95/65
20 sit-ups
Scaling:
This couplet is light and short. Choose a weight for the squat clean that allows you to complete the reps in 1-2 sets each round.
Beginner Option:
Complete as many rounds as possible in 7 minutes of:
10 hang squat cleans
20 sit-ups
♀ 15 lb ♂ 35 lb
Finisher – Ham-strung (2 Rounds for weight)
3 Rounds:
20 Romanian Deadlifts “light”
rest :10
20 DB Suitcase Walking Lunges
rest 1:00
use workout loading for RDL’s