Cindy 2.0

4
Aug

Cindy 2.0

Community Fitness Barbending – CrossFit

Push/Pull (No Measure)

3RDS NOT FOR TIME

ROW 250m

15 push-ups

weighted pull-up (3 @ 65/75, 3+ @ 85%)

weighted push-ups (see above)

Metcon (AMRAP – Rounds and Reps)

18 min:

5 C2B pull-ups

10 push-ups

15 OHS 95/65

run 200m

Metcon (Time)

B-Fit

A.

Five sets of:

Russian Kettlebell Swings x 20 reps

(make these heavy!)

Rest 45 seconds

L-Seated Dumbbell Press x 10 reps

Rest 45 seconds

Hollow Rock or Hollow Hold x 30-45 seconds

Rest 45 seconds

B.

Every 6 minutes, for 18 minutes (3 sets), for times:

Tire Flip x 5 reps

Box Jump Overs x 20 reps

Run 400 Meters

Score best round.