161001

Community Fitness Barbending – CrossFit

Warm-up

HSPU/DU (No Measure)

EMOM 5

5 HSPU

25 DU
preceded by 10 min mobility

Weightlifting

Push jerk + Split Jerk (15 min to build heavy)

Gymnastics

Bar Muscle-ups (2 x max effort)

Metcon

Helton (Time)

3 Rounds for time of:

800m Run

30 Dumbbell Squat Cleans, 50#

30 Burpees
In honor of U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, was killed September 8th, 2009
To learn more about Helton click here
30 min cap

Metcon (Time)

B-Fit

80 DB KB Thrusters

*40′ bear crawl + 10 burpees per drop*