19
Nov
161120
Community Fitness Barbending – CrossFit
Warm-up
Burpee/BJ/WB (No Measure)
EMOM 8
3 burpees
5 Box Jumps 24/20″
7 Wall balls 20/14
Metcon
Metcon (Calories)
Complete rounds for 20 minutes of:
5 pull-ups
10 push-ups
15 squats
20 pulls on the rower
Score is total calories rowed
Metcon (AMRAP – Rounds and Reps)
StrongmanWod
20m Sled Push
1 x Hand Stand Push Ups —add 1 rep per round
Continue doing a 20M push each round at the top of each minute. Add 1 HSPU per round until you cannot complete the work in 60 seconds.
Sled @ 75% of body weight