190202

Community Fitness Barbending – CrossFit

Warm-up

Warm-up (No Measure)

Welcome to battle of the classes. We will lead a general warm-up for all teams competing.

Metcon

Metcon (AMRAP – Reps)

9 Minutes – athletes will rotate to each station every 3 minutes

1 – S2OH 95/65 – 45/35

2 – cal airbike

3 – plate burpees 2 45’s – 1 45
2 foot take-off & landing on burpees

Metcon (Time)

18 minute cap:

60 deads 185/125 – 135/85

60 HR push-ups

60 BJ 24/20″ – step ups 20″

60 cal row

60 Russian KBS 70/53 – 53/35

60 pull-ups – plate bent rows 55/33

60 back squats 185/125 – 115/65
partition as needed – bar comes from floor in both divisions – how you position is up to you

Metcon (Time)

Each team member performs solo as a relay – no time cap**

Partner 1 – 21-15-9

DB Snatch alt. 50/35 – 35/20

WB 20/14 – 14/10

Partner 2 does 15-12-9 reps of same

Partner 3 does 12-9-6 reps of same