161007

Community Fitness Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

1 squat clean + 2 front squats + split jerk (20 min to build heavy)

superset with 3-5 rep sets of MU/C2B

Metcon

Metcon (Time)

15 Power Snatch 75/55

30 bar facing burpees

45 Thrusters

30 bar facing burpees

15 Pwr Snatch
15 min cap

Metcon (AMRAP – Reps)

B-Fit

2 RDS

2 min burpees over bar

1 min SDHP

2 min DU/singles

1 min SDHP

finisher – 100 hip extensions