161115

Community Fitness Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (3 Rounds for reps)

5 Minute Window…

60 Cal row + 1 Rd of Cindy

AMRAP Power Cleans, 155/105

-rest 5 mins-

5 Minute Window…

40 Cal row + 2 Rds of Cindy

AMRAP Power Cleans, 185/125

-5 min rest-

5 Minute Window…

20 Cal row + 3 Rd of Cindy

AMRAP Power Cleans, 225/145

Metcon (AMRAP – Rounds)

EMOMx12

Odd: 10 C2B Pull ups

Even: 15 Wall Balls 20/14

Metcon (Time)

B-Fit

400m run buy in

9-15-21-15-9

DB Push jerks

Pullups/RR

400m run cash out