3
Dec
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