181006

Community Fitness Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

DB SNATCH/PU (No Measure)

EMOM 6

10 ALT DB SNATCH 40/20

5 PULL-UP/JUMPING PU

DB SNATCH/PU (No Measure)

EMOM 6

10 ALT DB SNATCH 40/20

5 PULL-UP/JUMPING PU

Metcon

Metcon (AMRAP – Reps)

4 Rounds:

5 minutes:

run 200m

row 500m or airdyne 1 mile

max ring push-ups(odd rds)/horizontal pull-ups(even RDS) in the remaining time:

rest 3 minutes
B-Fit too