180917

Community Fitness Barbending – CrossFit

Warm-up

Push/Pull (No Measure)

3RDS NOT FOR TIME

ROW 250m

15 push-ups
+ 5-7 minutes targeted mobility

Weightlifting

Power Clean (3 x 5 @ 80%, 3 x 3 @ 85% all T&G)

Front Squat (4 x 5 @ 80% across)

B-Fit too

Close-grip bench (5 x 3 @ 85% across)

B-Fit too

Weighted Pull-ups (5 x 3 @ 80%)

B-Fit 3 pt. row 3 x 8 moderate @ 3111