160830

30
Aug

160830

Community Fitness Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Front Squat (3 x 8 @ 75%)

Bench Press (3 x 8 @ 70%)

Metcon

Metcon (AMRAP – Rounds)

E2MOM x 10

3 MU or 6 C2B

5 deads 275/175

7 HSPU

Metcon (Time)

B-Fit

buy in – 5 min static hold with stone; 15 burpees every time you drop it

6 RDS

20 v-ups

200m sprint

cash out – 7 bear crawls width of turf