180119

Community Fitness Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Back Squat (1 x 20 @ 5-10lbs more than last week)

Metcon

Metcon (AMRAP – Reps)

4 rounds:

4 min: 200 m Run + max “Cindy”

1 min: Rest

In 4 min, run 200 meters then in the remaining time complete as many reps as possible of “Cindy”:

5 Pull-ups

10 Push-ups

15 Air Squats

Metcon (AMRAP – Reps)

4 rounds:

4 min: 200 m Run + max “Cindy”

1 min: Rest

In 4 min, run 200 meters then in the remaining time complete as many reps as possible of “Cindy”:

5 Pull-ups

10 Push-ups

15 Air Squats

Gymnastics

Metcon (AMRAP – Reps)

EMOM x 7

6 unbroken C2B pull-ups