161005

Community Fitness Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (Time)

20 back squats 135/85

15 back squats 185/115

10 back squats 225/145

20 Push Press 135/85

15 push Press 155/105

10 Push Press 185/125

20 Hang Power Clean 135/85

15 HPC 185/115

10 HPC 205/135

20 strict pullups

15 C2BPU

10 bar MU

*40 min cap*

Metcon (Time)

B-Fit

800m run buy in then:

5 min AMRAP

DB Push Press x 10

DB bent row x 10

5 min AMRAP

DB bicep curl x 10

dips x 10

cash out – 100 v-ups & 40 strict pull-ups