160820

Community Fitness Barbending – CrossFit

Warm-up

Push/Pull (No Measure)

3RDS NOT FOR TIME

ROW 250m

15 push-ups
plus 10 min mobility

Metcon

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

Metcon (Time)

B-Fit

10 burpees

20 hollow rocks

30 DB walking lunges

20 burpees

30 leg raises

40 DB walking lunges

30 burpees

40 abmat sit-ups

50 DB walking lunges

*combined DB load should be about 50% BW*