170420

19
Apr

170420

Community Fitness Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Burpee/BJ/WB (No Measure)

EMOM 8

3 burpees

5 Box Jumps 24/20″

7 Wall balls 20/14
B-Fit

Weightlifting

Power Clean (5 x 3 ascending heavier than last week T & G)

core – 100 hollow rocks

barbell shrug (3 x 10 @ final PC load)

Metcon

Metcon (AMRAP – Reps)

EMOM x 10

1 strict pull-up

1 pullover to support

1 bar MU

Metcon (Time)

B-Fit

DB “Grace”

men 50-70

ladies 35-50