161029

28
Oct

161029

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

Metcon

Metcon (AMRAP – Rounds and Reps)

9 min AMRAP

9 KBS 53/35

9 burpees

9 KBS

9 BJ 24/20″

Metcon (Time)

10-8-6-4-2 thruster 115/80

200-400-600-800-1000m row or

10-20-30-40-50 cal bike
+ on bike

Metcon (Time)

B-Fit

12 RDS w/a partner alternating

12 DB Snatches

15 WB

*resting partner holds a plank*