221102

1
Nov

221102

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice
https://youtu.be/oaUrbXs5fe0

Metcon

Badger (Time)

3 rounds for time of:

30 squat cleans

30 pull-ups

Run 800 meters

95 lb/65 lb
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
To learn more about Badger click here
Scaling:

Newer athletes should reduce the overall volume of this workout. Intermediate athletes can do this workout as prescribed, with a 30 minute time cap.

Beginner Option:

3 rounds for time of:

15 squat cleans

15 ring rows

Run 400 meters

♀ 35 lb ♂ 45 lb