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Community Fitness Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 20 minutes of:

Row 20 calories

10 burpees, jumping over the barbell

185/125-lb. thrusters, 5 reps
B-Fit use Heavy DB’s – stand them vertically for burpees

Gymnastics

Metcon (Time)

15-12-9 strict HSPU

rest 2 minutes between efforts
10 minute cap