Fran-etic

30
Jul

Fran-etic

Community Fitness Barbending – CrossFit

Stable shoulders (No Measure)

Using a single light to moderate KB perform;

TGU – 3 R/L

Windmill – 5 R/L

Arm bar – 5 R/L

Press – 5 R/L

Unilateral Russian swing – 10 R/L

Halo – 5 R/L

Snatch – 5 R/L

Shoulder Press (5 @ 60/70, 5+ @ 80%)

Metcon (Time)

15 Thrusters 115/75

12 MU

12 Thrusters

9 MU

9 Thrusters

6 MU
16 minute cap

Metcon (Time)

B-Fit

In teams of two, with only one person working at a time, complete:

100 Kettlebell Swings

400 Meter Run*

100 Wall Ball Shots

400 Meter Run

80 Burpees

400 Meter Run

100 Wall Ball Shots

400 Meter Run

100 Kettlebell Swings

*Both athletes perform the run at the same time.