161128

27
Nov

161128

Community Fitness Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (Time)

4 RDS:

5 Ring MU

10 Power Cleans 155/105

25 WB 20/14
20 min cap

Metcon (Time)

Advanced: 6×50 Unbroken Double-unders, :30 rest between sets

Intermediate: 7×35 Unbroken Double-unders, :45 rest between sets

Beginner: 8×20 Unbroken Double-unders, 1 min rest between sets

choose one

Metcon (AMRAP – Rounds and Reps)

B-Fit

3 rounds

5 min AMRAP

3 DB snatch/arm alternating

6 pull-ups/RR

9 push-ups

2 min rest between rounds