181103

Community Fitness Barbending – CrossFit

Warm-up

DOUBLE BURPEE (No Measure)

6 MIN AT MODERATE INTENSITY

30 DU/SINGLES

10 NO PUSH-UP BURPEES TO TARGET ABOVE REACH

Weightlifting

Bench Press (3 @ 60/70%, 3+ @ 80%)

accumulate 50 pull-ups along the way

Metcon

Metcon (AMRAP – Reps)

14 min:

2 Power Snatches 75/55

2 Air Squats

2 Push Jerks 75/55

2 Bar-Facing Burpees

4 Power Snatches 75/55

4 Air Squats

4 Push Jerks 75/55

4 Bar-Facing Burpees

… continue +2 rep pattern until time is up.
B-Fit swap Alt. DB Snatch & Push Press @ 30/20