Community Fitness Barbending – CrossFit
Open mobility (No Measure)
10 min of coaches choice
Snatch (15 min to build heavy)
Clean and Jerk (10 min to build heavy)
20 Muscle Ups
30 Thrusters 135/95#
40 Hang Power Cleans 135/95#
Run 800 Meters
*15 min cap*
Metcon (AMRAP – Reps)
Partner “Fran” 20 minute amrap of
For this workout partner A will complete 21 thrusters. Then partner B will complete 21 thrusters. Partner A will then complete 21 pullups followed by partner B. They continue to alternate movements for 15 and 9. When they have both completed the round of 9 pullups they begin the entire workout over again.
Score is total reps combined. 1 complete round per person is equal to 180 reps.
You choose DB/KB load