12
May
Got Ups?
Community Fitness Barbending – CrossFit
Kettleballs (No Measure)
2 RDS
15 WB 20/14
20 KB halo 35/26
15 push-ups(RX+ on med ball)
weighted pull-up ([email protected] 65,75,3+ @ 85%)
only add wt if you did 3+ unbroken
weighted push-ups (3 @ 65,75, 3+ @ 85%)
same protocol
Metcon (Time)
21 BJ 20″
21 deads 135/85
15 BJ 24″
15 deads 185/115
9 BJ 30″
9 deads 225/145
*same box for guys & gals*
Metcon (AMRAP – Rounds)
B-Fit
A.
Three rounds of:
Dumbbell Front Squat x 10 reps @ 3011
Rest 60 seconds
Dumbbell Bench Press x 10 reps @ 2011
Rest 60 seconds
V-Ups x 20 reps
Rest 60 seconds
B.
Every minute, on the minute, for 6 minutes:
6 KB Thrusters
6 Burpees Over the Kettlebell