30
Jul
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