171224

Community Fitness Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (Time)

“12 Days of Christmas 2017”

1 Rope Climb 15’

2 Power Snatches 135/95

3 Burpees Over Bar

4 Hang Power Cleans 135/95

5 AbMat Sit-ups

6 Kettlebell Swings 70/53

7 Wall Balls 20/14

8 Deadlifts 135/95

9 Push-ups

10 Front Squats 135/95

11 Chest-to-bar Pull-ups

12 Handstand Push-ups

Do 1, then 2-1, then 3-2-1, then 4-3-2-1… continue pattern until final round of 12-11-10-9-8-7-6-5-4-3-2-1.
B-Fit too W/DB swaps for barbell movements