5 Finger Death Punch

6
May

5 Finger Death Punch

Community Fitness Barbending – CrossFit

HSPU/DU (No Measure)

EMOM 5

5 HSPU

25 DU
5 min squat mobility

Overhead Squat (5 @ 60,70,5+ @ 80%)

Metcon (AMRAP – Rounds and Reps)

5min;

5 Hang Power Snatch 95/65

5 OHS 95/65

5 burpee BJ 24/20″

*rest 3 min then*

Metcon (Time)

12-9-6-3

Sumo deadlift 225/155

BJ 30/24″
*5 min cap*

Metcon (Time)

B-Fit

A.

Four sets of:

Front Squat x 6 reps

Rest 45 seconds

Turkish Get-Ups x 2 each arm

Rest 45 seconds

Hollow Hold or Rock x 60 seconds

Rest 45 seconds

B.

For time:

Run 800 Meters

15 Strict Pull-Ups

40 Walking Lunges with Kettlebells (heavy)

15 Strict Pull-Ups

Run 800 Meters