1
Feb
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