Barbell Tech Mini 5 – D8

CrossFit East River – WOD

Weightlifting

1: Clean (See comments for rep scheme )

opt1) 1RM (pick if you’ve been consistently coming throughout the barbell cycle)

opt2) 7×1 @ light weight (pick if you’re still developing confidence and technique)

Metcon

2: Metcon (AMRAP – Reps)

Tabata alternating DB snatches 50/35

Rest 1 minute

Tabata L-sit

Rest 1 minute

Tabata ring rows (rx is as horizontal as possible)

Rest 1 minute

Tabata row

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For L-sit count the number of seconds maintained in the hold.

Post total reps/seconds/calories for each exercise to comments.
https://www.youtube.com/watch?v=xhlReCpAE9k