161024

23
Oct

161024

Community Fitness Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Clean and Jerk (5 x 3 @ 75%)

Overhead Squat (10 min to find 3 RM)

Metcon

Metcon (AMRAP – Reps)

5 RDS

max push press @ BW

Max TTB unbroken

*rest as needed after TTB*

Metcon (Time)

B-Fit

5-4-3-2-1 back squat at/near 5 RM

300m row after each set

finisher – 100 v-ups