24
Nov
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