161015

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