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