180926

Community Fitness Barbending – CrossFit

Warm-up

Push/Pull (No Measure)

3RDS NOT FOR TIME

ROW 250m

15 push-ups

Metcon

Metcon (2 Rounds for reps)

3 Rounds:

5 Minute AMRAP

200m run

12 deads 275/185

6 HSPU

rest 1 minute after each AMRAP & 3 minutes after 3rd AMRAP then

3 Rounds:

5 minute AMRAP

350m row

12 WB 20/14

6 C2B pull-ups

rest 1 minute after each AMRAP

Metcon (AMRAP – Rounds and Reps)

B-Fit

4 Rounds:

5 minute AMRAP

200m run

7 WB 20/14

7 WB sit-ups

rest 2 minutes between RDS