220730

29
Jul

220730

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (Time)

For Time:

Run 800m

40 kettlebell swings 70/53

40 pull-ups

Run 600m

30 kettlebell swings

30 pull-ups

Run 400m

20 kettlebell swings

20 pull-ups
Scaling:

This is a long workout with significant volume. Reduce the volume or go lighter, but expect to need multiple sets to complete each high rep segment.

Intermediate Option:

Run 800m

30 kettlebell swings

30 pull-ups

Run 600m

25 kettlebell swings

25 pull-ups

Run 400m

20 kettlebell swings

20 pull-ups

♀ 16-kg KB ♂24-kg KB

Beginner Option:

3 rounds for time of:

Jog 400 meters

20 kettlebell swings

20 assisted pull-ups

♀ 12-kg KB ♂16-kg KB