180925

Community Fitness Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (Time)

3 Rounds:

5 Thrusters 175/120

:20 airdyne sprint

rest 1 minute after first 2 RDS then 5 minutes after RD 3 then

3 Rounds:

5 Hang Power Snatches 155/105

200m Sprint

rest 1 minute after first 2 RDS then 5 minutes after RD 3 then

3 x sprint row :45

rest :45

Metcon (Time)

B-Fit

5 Rounds:

8 Russian KBS 70/53

5 KB facing burpees

200m sprint

*rest 2 minutes*
finisher – 75 shoot thrus off of 20″ box