161105

4
Nov

161105

Community Fitness Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Gymnastics

Muscle-ups (7 min to work on max set)

scale to russian dips

Weightlifting

Thruster (12 min to find heavy set of 5 – no racks)

Metcon

Metcon (Time)

teams of 2 complete:

21-18-15-12-9

Thruster 95/65

40 DU

200m row

Metcon (AMRAP – Reps)

B-Fit

“Baby Fight Gone Bad!”

Three rounds of:

Wall-ball

KB Sumo deadlift high-pull

Box Jump, 20″ box

DB Push-press

Row/Assault Bike cal

1 min per station.

No rest between stations.

1 min rest between round