28
Dec
181229
Community Fitness Barbending – CrossFit
Warm-up
Open mobility (No Measure)
10 min of coaches choice
Weightlifting
Thruster (3 @ 60,70,3+ @ 80% + 10-20lbs)
Deadlift (3 @ 60,70,3+ @ 80% + 10-20 lbs )
Metcon
Metcon (Time)
4 rounds:
300 m Run
20 Wall Balls 20/14
5 Deadlifts 315/215
B-Fit too @ 225/155
Core
4 rounds:
5 Dragon Flags
10 Ball Slams