161104

3
Nov

161104

Community Fitness Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Power Clean (5 x 3 @ 80% T & G EMOM)

Front Squat (7 x 3 @ 85%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

15 Calorie Row

12 Burpee BJ (24/20)

9 Clean and Jerks (135/95)

Metcon (Time)

B-Fit

800m run

5 stones to shoulder

600m run

10 stones

400m run

15 stones