170413

12
Apr

170413

Community Fitness Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Power Clean (5 x 3 ascending to heavier than last week)

core – 21-15-9

TTB

hypers

barbell shrug (3 x 10 @ final PC load)

Metcon

Metcon (AMRAP – Reps)

EMOM x 10

1 wall walk + 2 strict HSPU facing wall

Metcon (Time)

B-Fit

with a partner:

25 pull-ups each

150 WB

150 KBS

100 WB

100 KBS

25 pull-ups each

buy in & cash out done together – one partner at a time on WB & KBS