160807

Community Fitness Barbending – CrossFit

Warm-up

Push/Pull (No Measure)

3RDS NOT FOR TIME

ROW 250m

15 push-ups

Metcon

Metcon (Time)

7 RDS:

10 SDHP 95/65

10 ring dips

Metcon (AMRAP – Reps)

StrongmanWod

“Strongman Gone Bad”

3 RDS of 1 min work. Rest 1 min after each RD only.

1 – tire flips heavy AF

2 – sledge strikes on tire

3 – stone 2 shoulder @ .75 BW

4 – KBS @ 70/53

5 – stone zercher carry(50’= 1 rep)