22
Aug
160822
Community Fitness Barbending – CrossFit
Warm-up
HSPU/DU (No Measure)
EMOM 5
5 HSPU
25 DU
preceded by 5 min mobility
Metcon
Metcon (Time)
5 RDS
5 Clusters 135/95
10 C2B pull-ups
8 min cap
Weightlifting
Back Squat (8 x 3 @ 80%)
Metcon
Metcon (AMRAP – Reps)
EMOM x 8
odd – max reps strict dips
even – 5 L-sit pull-ups/max L-sit hold
Metcon (Time)
B-Fit
25 burpee buy in then;
20 alt DB snatch
40 WB
16 alt DB snatch
32 WB
12 alt DB snatch
24 WB
25 cal row/bike cash out