14
Oct
161015
Community Fitness Barbending – CrossFit
Warm-up
HSPU/DU (No Measure)
EMOM 5
5 HSPU
25 DU
preceded by 5 min mobility
Weightlifting
Front Squat (6 x 3 @ 85%)
Metcon
Metcon (Time)
10-8-6-4-2 Squat Clean 155/105
100-80-60-40-20 DU
Metcon (AMRAP – Reps)
B-Fit
with a partner
1) 3 min AMRAP 100′ shuttle sprint relay
rest 1 min
2) 4 min AMRAP burpees
rest 1 min
3) 5 min AMRAP Plate OH walking lunge 45/25
4) 4 min AMRAP burpees
rest 1 min
5) 3 min AMRAP shuttle sprint relay