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Announcements

****IMPORTANT ANNOUNCEMENTS ****
DO NOT LEAVE ANY PERSONAL BELONGINGS IN YOUR VEHICLES
LADIES BRING YOUR PURSES IN AND USE CUBBIES.
PARK CARS IN WELL LIT AREAS OUTSIDE OF OUR BUILDING
LOCK ALL DOORS AND LEAVE NOTHING IN SITE

Community Fitness Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Snatch (5 x 3 @ 75% with 5 sec pause in hole each rep)

Metcon

Metcon (Time)

10-1 of:

CTBPU

strict ring dip

pistol per leg
20 min cap

Metcon (Time)

B-Fit

12-1 of:

burpees

*50ft farmers carry heavy AF between sets*