161108

7
Nov

161108

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

TRIPLE 10’S (No Measure)

9 MIN AT MODERATE PACE

10 WB 14/10

10 RUSSIAN KBS 35/26

10 CAL ROW/AD

Metcon

Metcon (3 Rounds for reps)

With a running clock…

AMRAP 5:

50 WB Buy-In

12 DL (185/125), 12 Barbell Burpees

… Rest 5:00…

AMRAP 5:

35 WB Buy-In

9 DL (225/155), 9 Barbell Burpees

… Rest 5:00…

AMRAP 5:

20 WB Buy-In

6 DL (275/185), 6 Barbell Burpees
only score DL/burpee totals

Metcon (Time)

B-Fit

100 DB thrusters. 5 pull-ups

20 min cap

If you have efficient, strong pull-ups then it’s 5 EMOM. If you’re not as strong on pull-ups it’s 3 EMOM. Jumping pullups or ring rows are ok.