160809

9
Aug

160809

Community Fitness Barbending – CrossFit

Warm-up

Burpee/BJ/WB (No Measure)

EMOM 8

3 burpees

5 Box Jumps 24/20″

7 Wall balls 20/14

Metcon

Metcon (Time)

21-15-9

deads 315/205

BJ 30/24″
finisher 3 x 20 weighted abmat sit-ups & banded good mornings

Metcon (Time)

B-Fit

24-18-12

alt DB snatch

pull-ups/ring rows

*row 250m/ride 15 cal after each RD*