MFT #1711 – CrossFit Bensalem
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MFT #1711


MFT #1711

CrossFit Bensalem – CFB Barbell Club

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Warm-up (No Measure)

3 Steady Rounds

12 KB Taters 70/53lbs

Run 100m

:30 Goblet Squat Hold

100m Run

Hang Clean

Olympic Lift – For Weight

In 10:00

Find 2RM Hang Clean

Your 10 minute window starts once you have an empty bar and weight on the floor. The acceptable hang position is between mid thigh and the knee.

Metcon (Time)

3 Rounds

12 Bar Muscle Ups or 18 C2B

16 Shoulder to OH 155/105lbs

20 Bar Facing Burpees

The third round will bite back if you’re not careful. You’ll likely feel really fresh through one, but when you make it back for round two of Bar Muscle Ups, things will change. Start to break up movements as necessary with very short rest. Also try to remove longer transitions and just get to work on the next chunk of the next movement. If you try to go too hard, round three could have you standing around more than you think.

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