171207

Community Fitness Barbending – CrossFit

Warm-up

Mini Cindy (No Measure)

5 rds of Cindy
all strict

Metcon

Metcon (AMRAP – Rounds)

3-5 sets of:

Strict PU + Strict TTB +kipping Pu + Kipping TTB + butterfly PU into TTB

* each set is 2 unbroken RDS*

Metcon (AMRAP – Rounds)

EMOM x 10

10 alt. pistols

Metcon (Time)

B-Fit

Teams of 2 complete:

400m Team Run

30 Alternating Burpees

40 Synchro Lunges

50 Alternating Box Jumps

60 Synchro Sit Ups (interlocking feet)

400m Team Run