181204

Community Fitness Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Clean and Jerk (5 @ 65%. 3 @ 75%, 1 @ 85% +5 lbs per set)

Metcon

Hard Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

5 Weighted pull-ups, 35 pounds

10 Push-ups with feet on 30″ box

15 Squats holding a 45 pound plate
Core

10 rounds:

20 sec Bicycle Sit-ups

10 sec Rest

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
B-Fit and those with a sub 20 round Cindy – if you’ve done 20 rounds or better its Hard Cindy