180717

Community Fitness Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Long Jump (4 x 3)

Weightlifting

Power Clean + Hang Power Clean + Front Squat (6 x 1 + 1 + 3 ascending from 60% PC E3MOM)

super with 1 legless rope climb/2 rope climbs within 3 minute window

Metcon

Metcon (AMRAP – Reps)

8 minutes:

3 Ring MU

12 deadlifts 225/155

50 Dubs

directly into 8 Minutes:

row 20/air bike 15 cal

50ft OH Yoke Walk(every 10ft = 1 rep)

7 C2B pull-ups

Metcon (Time)

B-Fit

For Time (25 Minute Cap):

400 Meter Sand Bag/plate Run

50 DB Deadlifts 40/25

400 Meter Sand Bag/plate Run

40 DB Hang Power Cleans 40/25

400 Meter Sand Bag/plate Run

30 DB Goblet Squats 40/25

400 Meter Sand Bag/plate Run

20 DB Push Press 40/25

400 Meter Sand Bag/plate Run

10 DB Thrusters 40/25