161031

30
Oct

161031

Announcements

****IMPORTANT ANNOUNCEMENTS ****
24 HOUR VIDEO SURVEILLANCE CAMERAS HAVE BEEN INSTALLED IN OUR PARKING LOT. LIGHTS HAVE BEEN BRIGHTENED AND MOTION SENSOR LIGHTS HAVE ALSO BEEN INSTALLED .
PLEASE DO NOT LEAVE YOUR PERSONAL BELONGINGS IN YOUR VEHICLES.

Community Fitness Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Clean and Jerk (15 singles @ 80% AFAP)

5 min cap

Overhead Squat (8 min to build to heavy set of 10)

Front Squat (5 x 5 @ 80%)

Metcon

Metcon (AMRAP – Reps)

4 RDS

max reps BW/70% bench press

max C2B

*rest as needed after C2B*

Metcon (Time)

B-Fit

20 down to 1 by 1’s.

Walking overhead lunges (recommended 45lb/25lb plate men/women. Use more if needed).

Burpees to 10/9″ target (2 hand touch).
60 min cap