161019

Community Fitness Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Push Jerk (5 x 2 @ 80-85%)

use blocks if you wish

Metcon

Metcon (Time)

3 RDS

30 deads 185/125

20 Front squats

10 pwr cleans

*rest 2 min*
finisher – 75 GHDSU & 50 strict pull-ups partitioned anyhow

Metcon (Calories)

B-Fit

10 RDS

:30 ME row/bike

40 DU or 125 singles