220831

30
Aug

220831

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (Time)

12-9-6 reps for time of:

Deadlifts 315/205

Bar muscle-ups
Scaling:

This couplet is meant to be heavy and high skill. Reduce the load and modify the muscle-up to keep this one under 10 minutes. Elite athletes will be closer to 6 minutes or less.

Intermediate Option:

12-9-6 reps of:

Deadlifts

Pull-ups

Matador Dips

♀ 185 lb ♂ 265 lb

Beginner Option:

12-9-6 reps for time of:

Deadlifts

Band Assisted strict pull-ups

♀ 95 lb ♂ 135 lb