161127

26
Nov

161127

Community Fitness Barbending – CrossFit

Warm-up

DB SNATCH/PU (No Measure)

EMOM 6

10 ALT DB SNATCH 40/20

5 PULL-UP/JUMPING PU
preceded by 10 min spikeball

Metcon

Metcon (Time)

StrongmanWod

100 x Double Front Rack KB Lunges @ 2 x 53/35lbs

*Every drop – 15 ring dips & 1 STS heavy AF*

Metcon (Time)

1,000-m row

50 wall-ball shots 20/14

50 box jumps 24/20″

750-m row

35 wall-ball shots

35 box jumps

500-m row

25 wall-ball shots

25 box jumps