19
Sep
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!