181223

Community Fitness Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon (Time)

run 400m

Fran 75/55

run 400m

Fran 75/55

Run 400m

Metcon (AMRAP – Reps)

StrongmanWod

“Date with a Dumbbell”

Pick a single DB – In a 30 minute window

Max Reps DB Snatch

Max Reps DB Row

Max Reps Goblet Squat

Just continue to move between each movement for 30 minutes. Rep scheme entirely up to you. Add the total reps up for each movement at the end.