CrossFit – Mon, Nov 14

14
Nov

CrossFit – Mon, Nov 14

CF Barbending – CrossFit

Warm-up

3 Rounds:

Row 150m

6 Box step downs/leg

10 PVC Overhead Squats

Metcon

Complete as many rounds as possible in 20 minutes of:

500-m row

50 single-leg squats, alternating

10 squat snatches 135/85

Scaling:

This longer AMRAP requires high skill in the single-leg squat and the squat snatch. Choose modifications that are challenging and allow you to log practice toward proficiency in the Rx’d movements.

Intermediate Option:

Complete as many rounds as possible in 20 minutes of:

500-m row

25  single-leg squats, alternating

10 squat snatches

♀ 65 lb ♂ 95 lb

Beginner Option:

Complete as many rounds as possible in 20 minutes of:

500-m row

30 assisted  single-leg squats

10 squat snatches

♀ 35 lb ♂ 45 lb

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