161126

Community Fitness Barbending – CrossFit

Warm-up

SPIKEBALL (No Measure)

10 MIN OF GLORY

Metcon

Metcon (Time)

Nickman

With a 50-lb. and 30-lb. dumbbell, 10 rounds for time of:

200-meter farmers carry with both dumbbells

30-lb. weighted pull-ups, 10 reps

50-lb. dumbbell power snatches, 20 reps, alternating arms

U.S. Army Spc. Nicholas B. Burley, 22, of Red Bluff, California, died July 30, 2013, in Logar Province, Afghanistan, of injuries caused by indirect fire. Burley was assigned to 6th Squadron, 8th Cavalry Regiment, 4th Infantry Brigade Combat Team, 3rd Infantry Division, Fort Stewart, Georgia.

Burley is survived by his mother, Tammy Kneebone; father, Mike Burley; brothers, Michael Collins, Zachary Miller and Will Burley; and many other friends and family.

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
B-Fit