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