160819

Community Fitness Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Snatch (2 @ 75% emom X 8)

REST 4 MIN THEN

Clean and Jerk (same as above)

rest 4 min then

Metcon

Metcon (AMRAP – Reps)

6 min:

3 unbroken strict HSPU

Metcon (Time)

3 rds

ROW 500M

9 tHRUSTERS 115/85
9 MIN CAP

Metcon (AMRAP – Rounds and Reps)

B-Fit

10 RDS

run 400m

25 Russian KBS

*35 min cap*