180707

Community Fitness Barbending – CrossFit

Warm-up

Warm-up (No Measure)

5 Rounds:

1) 10 step ups 24/20″

2) 5 hanging knee raises

3) 10/7 cal row/bike

Weightlifting

Back Squat (4 x 8 @ 65% AFAP)

Metcon

Metcon (Weight)

3 Rounds:

10 DBL KB Front Rack lunges

10 DBL KB Front Rack Step ups 24/20″

*keep sets unbroken/10 minute cap*

Metcon (Time)

4 Rounds:

30m sled push 275/205

30m DB/KB Farmers carry AHAP

30 push-ups
B-Fit too preceded by 4 x 8 Back Squat