160422

Community Fitness Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Snatch (15 min to build heavy)

Clean and Jerk (10 min to build heavy)

Metcon (Time)

20 Muscle Ups

30 Thrusters 135/95#

40 Hang Power Cleans 135/95#

Run 800 Meters

*15 min cap*

Metcon

Metcon (AMRAP – Reps)

B-Fit

Partner “Fran” 20 minute amrap of

21-15-9

Thrusters

Pullups

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