161023

Community Fitness Barbending – CrossFit

Warm-up

TRIPLE 10’S (No Measure)

9 MIN AT MODERATE PACE

10 WB 14/10

10 RUSSIAN KBS 35/26

10 CAL ROW/AD

Metcon

Metcon (Calories)

4 RDS of 4 min AMRAP

15 WB 20/14

30 MB cleans

row for max cal

*rest 3 min*

Metcon (Time)

StrongmanWod

8 RDS

5 front squats @ BW

50ft prowler push @ BW

50ft keg carry AHAP