180731

Community Fitness Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice
followed by Broad Jump 5 x 3

Weightlifting

Power Clean + Front Squat (max set in 20 minutes of 1 + 5)

Type the details of the weightlifting

Metcon

Metcon (Time)

5 Rounds:

20 cal row or 15 cal airdyne

15 unbroken WB 20/14

30 Dubs
*if WB are broken then the load must be reduced*

Metcon (AMRAP – Rounds and Reps)

B-Fit

AMRAP 18:

200 Meter Run

50m sled drag 50/35kg

12 Pull-Ups

8 Alternating Dumbbell Snatches 35/25