161118

17
Nov

161118

Community Fitness Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 2, AMRAP 25:

10 Rope Climbs, 30 Clean and Jerks

30 HSPU, 30 Power Snatches

60 DU, 30 Overhead Squats

1st round every barbell is 95/65

2nd round every barbell is 115/80

3rd round every barbell is 135/95

4th round every barbell is 155/105

Metcon (AMRAP – Reps)

B-Fit

4 rounds

60 sec AMRAP tire flips.

Rest 2 minutes between rounds.

Goal is 8-12 flips per round. Adjust weight accordingly.

7 rounds

Barbell curls x 10

Barbell rollouts x 10