CrossFit Bensalem – CFB Barbell Club
Warm-up (No Measure)
2 Rounds or a 6 min Time Cap
10 Empty Bar Thrusters
Find 1RM Back Squat 20 min Time Cap
Hold your form and technique to the highest standard. With the Squat volume cycle coming it will be hard to stay on track using percentage based on a number too high or inconsistent with the way you should be moving. Quality over weight.
50 Alternating Pistols
30 Hang Cleans 155/125lbs
Maintain good pace on the rower. You need to be able to stand up immediately and begin your pistols. The hang clean can be power or squat, just get the reps done.
*Scaling pistols with a box or a med ball
*25 min Time Cap