220719

18
Jul

220719

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
Scaling:

This classic benchmark contains a high volume of a light weightlifting movement. Choose a load that allows you to hang on for large sets. Pacing and strategic rest periods will be required to log your best time.

Intermediate Option:

For time:

150 wall-ball shots

♀ 10-lb ball to 9-ft target

♂ 14-lb ball to 10-ft target

Beginner Option:

For time:

75 wall-ball shots

♀ 6-lb ball

♂ 10-lb ball

Finisher – Kettlebell Crazy 8’s (AMRAP – Reps)

8 Dual KB Front Squats

8 Offset KB Front Squats R

8 Offset KB Front Squats L

8 KB Goblet Squats

Max Air Squats
Go with a moderate loading that allows you to complete all 32 weighted reps unbroken/with minimal transition time.

https://youtu.be/OkJNQiPJjBk