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