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Community Fitness Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Snatch Balance (3 x 3 @ 65%)

Hang Snatch (5 x 3 @ 65% snatch)

Back Squat (5 @ 80, 1 @ 85, 5 @ 80. 1 @ 88, 5 @ 80, 1 @ 91%)

Metcon

Metcon (Time)

3 Rounds:

21 Calorie Row

15 Burpees Over Bar

9 Squat Snatches 115/80
12 min cap

Metcon (AMRAP – Rounds)

B-Fit

30 Minutes of:-

Start a clock and do each task as quickly as possible.

At the top of the first minute—70 feet of burpee broad jumps

At the top of the second minute—3 Atlas Stones to Shoulder

At the top of the third minute—6 DB thrusters