161010

Community Fitness Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

pause clean (10 min to build AHAP)

5 x 3 ascending
build AHAP/ignore 5 x 3

Back Squat (4 x 6 @ 75%)

Metcon

Metcon (Time)

5 RDS each alternating with a partner:

15 unbroken DB Push Press 50/30

12 unbroken DB reverse Lunges

9 Unbroken DB deads

Metcon (Weight)

B-Fit

20 MIN EMOM

2 DB man makers

after 20th min perform 25 burpee bar touches