170308

7
Mar

170308

Community Fitness Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Power Clean (4 x 3 @ 80%)

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

Metcon (No Measure)

B-Fit

Complete in any order:

1. Ring dips or fixed dips 5 x failure.

2. Barbell curls 5 x failure (10+).

3. DB bent over rows 5 x failure (10+).

4. Strict pull-ups or strict ring rows with feet on a bench/box x 50 reps.

5. Barbell skull crushers 5 x failure

6. DB lateral raises 5 x 10.

7. DB front raises 5 x 10.