160523

Community Fitness Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

3 position snatch (1 @ 50/55/50/65%)

hi hang, hang & floor

Back Squat (4 x 5 ascending to near 5 RM)

superset with 5 strict TTB + 4 strict pull-ups + 3 MU

Metcon

Metcon (Time)

100 KB Snatches 53/35(50 per side apportioned anyhow)

200′ walking lunge with KB

Metcon (Time)

B-Fit

3 RDS:

20 hollow rocks

30 BJ 24/20″

400m sprint

*rest 1 min*