180713

Community Fitness Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Power Clean + Front Squat + Thruster (EOMOM x 5 ascending from 60% Power Clean)

Type the details of the weightlifting

Dips (3 x 12)

super with 1/2 Kneeling Arnold Press 3 x 6

Metcon

Metcon (Time)

3 Rounds:

3 wall walks

8 Ring Pull-ups

15 KB bent rows 53/35

30 Dubs

Metcon (AMRAP – Rounds and Reps)

B-Fit

AMRAP 15:

120 Single Unders

30 High Wallballs 14/10 to 12/10′

15 Deadlifts 165/115