25
Dec
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.