Cement Mixer


Cement Mixer

Community Fitness Barbending – CrossFit

Open mobility (No Measure)

10 min of coaches choice

Metcon (AMRAP – Reps)


Establish a max set of unbroken touch n go squat cleans 165/105


rest 3 min then attempt at 185/125


rest 3 min then attempt at 205/145

20 min cap for warm-ups plus work sets. Score is reps at 205/145 or heaviest load

Metcon (Time)

every 3 min for 21 min(7 RDS):

run 400m

12 T2B

*score is fastest RD

Metcon (Time)



Every minute, on the minute, for 15 minutes (5 sets):

Minute 1 – L-Seated Dumbbell Press x 8 reps

Minute 2 – Alternating Lateral Lunges x 12-16 reps

Minute 3 – V-Ups x 15 reps


For time:

Run 800 Meters

40 Kettlebell Swings

30 Hand-Release Push-Ups

(successful reps must start from the top extended position, and the knees must never touch the ground)

Run 400 Meters

30 Kettlebell Swings

20 Hand-Release Push-Ups

Run 200 Meters

20 Kettlebell Swings

10 Hand-Release Push-Ups