Balls to the Wall

18
Apr

Balls to the Wall

Community Fitness Barbending – CrossFit

MB CLEAN/PUSHUP (No Measure)

EMOM 6

1O MB CLEANS

10 PUSH-UPS

Deadlift (3 @ 65,75 3+ @ 85%)

Metcon (AMRAP – Rounds and Reps)

10 min;

5 Power Clean 115/75

10 pull-ups

15 WB 20/14
Finisher – 7 min prowler conga line sled + 90/50

Metcon (Time)

B-Fit

A.

Every 2 minutes, for 16 minutes (8 sets):

Back Squat

*Set 1 – 8 reps

*Set 2 – 8 reps

*Set 3 – 6 reps

*Set 4 – 6 reps

*Set 5 – 4 reps

*Set 6 – 4 reps

*Set 7 – 2 reps

*Set 8 – 2 reps

Build in load every set…but make each set challenging.

B.

Every 4 minutes, for 20 minutes (5 sets):

20 Wall Ball Shots

20 Box Jump-Overs or Step-Overs

*score best Rd*