200222

Community Fitness Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (Time)

Teams of 2:

200 Wall Ball Shots 20/14

150 Sit-ups

70 Ring Rows

50 Strict Ring Dips

40 Push Jerks 155/105

30 Bar Muscle-ups
Performance – matador dips, 115/85, GI Janes

Metcon (5 Rounds for time)

Bootcamp

On the 4:00 x 5 Rounds:

30 air Squats

20 Plate Ground to Overhead 45/25

10 Plate Burpees