221106

5
Nov

221106

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Wade’s Army (Time)

Wade-

Complete 5 rounds for time:

50 lbs One Arm DB Power Snatch – 11 reps

50 lbs One Arm DB Thrusters – 12 reps

Pull Ups w/ the 50 lbs DB – 11 reps

*You can alternate hands as needed to complete total reps
Scaling:

Adjust the DB weight to cater to the movement you find most difficult to execute with proper form.  One DB only per athlete.  Scale the weighted pull-ups to a BW variation or ring rows.