190920

Community Fitness Barbending – CrossFit

Warm-up

FBB Squat Max-out (No Measure)

3 Rounds:

25′ lateral band walk/side

:20 single arm plank/ring row hold

15 KB Hip Thrusts

then 2 min easy air bike

Weightlifting

Paused Front Squat (15 minutes to build to a heavy Double)

3 second holds

Hang Squat Clean (10 minutes to find a 1 RM for the day)

Metcon (Time)

3 Rounds:

15 Hang Squat Cleans 115/80

15 Lateral Barbell Burpees
10 minute cap – bring it!