Community Fitness Barbending – CrossFit
Open mobility (No Measure)
10 min of coaches choice
165/115-lb. clean and jerks, 20 reps
use the bike – stagger your start times – this is a painful sprint
Metcon (4 Rounds for weight)
in any order:
1. DB bench press 5 x max reps (10 or more).
2. DB bent over row 5 x max reps per hand (10 or more).
3. Dips 5 x max reps (rings, fixed, or bench dips).
4. Barbell curls 5 x max reps (10 or more).
Each set should be taken to the point of failure and should be between 10-20 reps. Adjust weights accordingly.
compile 50 strict pull-ups throughout the process