160503

Community Fitness Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

hang clean & jerk (5 x 3 ascending)

Push Press behind the neck (4 x 5 ascending)

superset with weighted dips 4 x 8

Metcon

Metcon (Time)

3 rounds of:

ME UB Muscle-Ups + 2 (after max UB set, rest :15 and perform 2 more reps)

10 KB Snatches (alternating) 70/53

7 Non-Rebounding Box Jumps (step down) 36/30″

Metcon (AMRAP – Reps)

B-Fit

In teams of two

5 min AMRAP

DB farmers carry 100′ AHAP alternating

rest 2 min

5 min AMRAP

DB Overhead carry 50′ AHAP alternating

rest 2 min

5 min AMRAP

100′ sled push AHAP alternating