161011

11
Oct

161011

Community Fitness Barbending – CrossFit

Warm-up

Push/Pull (No Measure)

3RDS NOT FOR TIME

ROW 250m

15 push-ups

Gymnastics

L-Sit Pull-ups (accumulate 50 for time)

10 min cap

Metcon

Metcon (AMRAP – Reps)

with a running clock

5 min AMRAP

15 cal row/bike

10 TTB

at 10:00 mark

5 min AMRAP

10 cal row/bike

15 KBS 70/53

at 20:00 mark

5 min AMRAP

15 cal row/bike

10 Thrusters 95/65

Metcon (AMRAP – Reps)

B-Fit

5 RDS

:30 max tire flips

:30 max tire jumps

:30 max WB 20/14

rest 1 min