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