161107

6
Nov

161107

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 (3 EOMOM x 5 @ 80%)

Overhead Squat (10 min to find 10 RM)

Front Squat (5 x 5 @ 80% )

Metcon

Metcon (AMRAP – Reps)

5 RDS not reps

max unbroken ring push-ups

max unbroken C2BPU

Metcon (3 Rounds for time)

B-Fit

3 rounds with 2 min rest between rounds.

21-15-9

HEAVY Russian Swings.

Box jumps.

For this WOD you complete 21-15-9 three times. 2 min rest between.