4
Nov
171105
Community Fitness Barbending – CrossFit
Warm-up
Burpee/BJ/WB (No Measure)
EMOM 8
3 burpees
5 Box Jumps 24/20″
7 Wall balls 20/14
Open mobility (No Measure)
10 min of coaches choice
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Minutes:
10 dumbbell/KB squat cleans 50/35
15 pull-ups
20 box jumps 24/20″
Metcon (Time)
21-15-9
Stone 2 Shoulder 3/4 BW
Strict Ring Dip