Community Fitness Barbending – CrossFit
SPIKEBALL (No Measure)
10 MIN OF GLORY
Push/Pull (No Measure)
3RDS NOT FOR TIME
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 10 minutes of:
10 HSPU to 6-in. deficit
30 pistol squats alternating
Metcon (2 Rounds for weight)
1. DB strict press 6 x 5.
2. DB push press 6 x 5.
Rest as needed between sets.
CONDITIONING: 30 sec max effort assault bike x 6.
Rest as needed between efforts.