181226

Community Fitness Barbending – CrossFit

Warm-up

Push/Pull (No Measure)

3RDS NOT FOR TIME

ROW 250m

15 push-ups
followed by 27 squats protocol

Weightlifting

Shoulder Press (3 @ 60,70, 3+ @ 80% + 10 lbs)

Back Squat (3 @ 60,70,3+ @ 80% +10-20 lbs)

Metcon

Metcon (Time)

30 Toe-to-bar

30 Front Squats 95/65

20 Chest-to-bar Pull-ups

20 Thrusters 95/65

10 Bar Muscle Ups

10 Clusters 95/65

Metcon (Time)

B-Fit

In a 5 minute window:

40/30 cal airdyne

Max reps KB Front Squats 53/35

*Rest 3 minutes between intervals. Continue until 50 Front Squats have been achieved.