161125

Community Fitness Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Hang Clean (5 x 3 @ 65%)

Front Squat (3 @ 80,1 @ 85, 3 @ 80, 1 @ 87, 3 @ 80, 1 @ 90%)

Metcon

Metcon (Time)

800 Meter Run

25 Deadlifts 225/155

25 Box Jumps, 24/20

600 Meter Run

20 Deads

20 Box Jumps

400 Meter Run

15 Deadlifts

15 Box Jumps

200 Meter Run

10 Deads

10 Box Jumps
20 min cap

Metcon (Time)

B-Fit

400m DB KB Front rack carry

*5 burpees for every drop/break upon return*

50 cal assault bike cash out