180907

Community Fitness Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Power Clean (15 minutes to max out for the day)

rest 8 minutes then….

Metcon

Metcon (AMRAP – Reps)

8 minutes:

power cleans @ 90% of above
gold standard is 30+

Weightlifting

Back Squat (20 minutes to establish 1RM)

squats are B-Fit only

Back Squat (take 85% of above & perform AMRAP)

Metcon

Metcon (AMRAP – Reps)

tabata push-ups
score total reps completed – everybody