161012

11
Oct

161012

Community Fitness Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

hang snatch pull + hang squat snatch (12 min to build heavy)

Gymnastics

Ring Dips (7 x 5-10 unbroken reps EMOM)

if you have a MU, lead with that

Metcon

Metcon (AMRAP – Rounds)

20 min EMOM

odd – 15/12 cal row

even – 12/10 burpees

Metcon (Weight)

B-Fit

1) deadliest 5 x 5 across

2) Death by 10m sprint