181221

Community Fitness Barbending – CrossFit

Warm-up

Push/Pull (No Measure)

3RDS NOT FOR TIME

ROW 250m

15 push-ups

Weightlifting

Thruster (5 @ 55,65,5+ @ 75% +10 lbs per set)

Deadlift (5 @ 55,65,5+ @ 75% + 10-20 lbs per set)

Metcon

Metcon (Time)

10 Squat Snatches 75/55

10/8 cal air bike

8 Squat Snatches 95/65

10/8 cal air bike

6 Squat Snatches 115/75

10/8 cal air bike

4 Squat Snatches 135/95

10/8 cal air bike

2 Squat Snatches 155/105
B-Fit with 250m row & KB snatches per arm @:

26/18

35/26

44/35

53/44

62/44