161109

Community Fitness Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Clean and Jerk (3 @ 60%, 3 @ 70%, 3 x 3 @ 75%)

all touch & go starting from the hi hang down on 1st rep

Metcon

Metcon (Time)

1 Round:

800 Meter Row

80 DU, 21 HPC (135/95)

2 Rounds:

400 Meter Row

40 DU, 15 HPC (135/95)

3 Rounds:

200 Meter Row

20 DU, 9 HPC (135/95)

Metcon (Time)

B-Fit

800m run

30 deadlifts

150 double unders (sub jump tucks).

Deadlifts should be completed in 3 or 4 sets max.