14
Nov
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