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