160521

Community Fitness Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Power Snatch (12 min to build heavy)

Front Squat (12 min to find 3 RM)

Metcon

Metcon (Time)

4 RDS

5 T&G power snatches starting at 60% above & increasing each RD

10 TTB

15 burpees

Metcon (Time)

B-Fit

3 RDS with a partner

50 DB alt Snatches 50/30(25 each)

400m run together