161205

4
Dec

161205

Community Fitness Barbending – CrossFit

Warm-up

Push/Pull (No Measure)

3RDS NOT FOR TIME

ROW 250m

15 push-ups

Metcon

Metcon (AMRAP – Rounds and Reps)

18 min:

4 Bar Muscle-ups

8 Power Snatches 115/80

16 Box Jumps 24/20″
Finisher – 75 GHDSU

Metcon (Time)

B-Fit

8 deadlifts (weight should be a VERY hard unbroken set).

40 v-ups.

80 double unders (or jump tucks or 160 singles).

25 strict pullups (or 25 strict ring rows).

80 wall balls.

25 strict pullups (or 25 strict ring rows).

80 double unders (or jump tucks or 160 singles).

40 v-ups

.8 deadlifts (same weight as first set).