160818

18
Aug

160818

Community Fitness Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Deadlift (10-8-6-4-2 reps ascending)

Metcon

Metcon (Time)

4 RDS

12 deads 205/145

12 burpees

12 KBS 70/53

12 WB 20/14

2k Row (Time)

Max Effort 2k Row

Metcon (2 Rounds for weight)

B-Fit

30 min EMOM

odd – 3 DB Hang Clusters

even – 6 DB Snatch alt.