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Community Fitness Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Back Squat (1 x 20 – the finale….go for broke)

Metcon

Metcon (Time)

With a Partner

For time:

100-cal. row

100 toes-to-bars

*alternate every 10 cal/reps until complete
Functional Bodybuilding:

1) Bat wings 3 x :30 hold

2) KB Sots Press 3 x 8-10/side

Gymnastics

Metcon (Time)

50 C2B pull-ups
10 minute cap