160811

Community Fitness Barbending – CrossFit

Warm-up

Push/Pull (No Measure)

3RDS NOT FOR TIME

ROW 250m

15 push-ups

Weightlifting

Back Squat (2 x 10 @ 70%)

superset with…

Push Press (2 x 10 @ 70%)

Metcon

Metcon (AMRAP – Reps)

EMOM x 12

6 Pwr Snatch + 6 OHS 95/65
finisher – 3 supersets of :30 supine GHD hold & :60 prone GHD hold or hollow/super hold

Metcon (Time)

B-Fit

30 lateral BJ overs

30 KB Unilateral Thrusters R 35/26

30 lateral BJ overs

30 KB thrusters L
finisher – 100 hollow rocks