171119

Community Fitness Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (AMRAP – Reps)

10 minutes alternating rds with a partner:

10 C & J 95/65

20 WB 20/14

Metcon (Calories)

5 min AMRAP with a partner:

calorie row

Metcon (Weight)

5 minutes with a partner to establish max S20H

Metcon (Time)

with a partner:

400m run

50 synchronized air squats

200m run

50 synchronized burpees