160824

Community Fitness Barbending – CrossFit

Warm-up

Push/Pull (No Measure)

3RDS NOT FOR TIME

ROW 250m

15 push-ups

Metcon

Metcon (Time)

3 RDS

400m run

2 legless rope climbs

40′ prowler push 385/295

2 rope climbs
mens prowler – 3 45’s & 1 25 per post

ladies prowler – 2 45’s & 1 25 per post

Metcon (Time)

B-Fit

1) 8 min EMOM

odd – max tire flips heavy AF

even – rest

2) 1-10 KBS heavy AF

*10 BJ after each RD