161028

27
Oct

161028

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

Front Squat (6 x 3 @ 80%)

Power Clean (3 EMOM x 5 @ 75%)

Metcon

Metcon (Time)

21-15-9

OHS 115/80

HSPU

500m row

Metcon (Time)

B-Fit

2 mile run

100 DU/250 singles

50 cal bike/row