6
Aug
Kettle Cooked
Community Fitness Barbending – CrossFit
CFBB Warm-up (No Measure)
2 RDS
row 200m
15 GHD sit-ups
15 hyperextensions
10 strict pull-ups
10 pushups
10 reverse lunges
10 PVC pass-thrus
10 band pull aparts
Shoulder Press (3 @ 65/75, 3+ @ 85%)
Metcon (Time)
50-40-30-20-10
KBS 53/35
BJ Over 24/20″
20 min cap
Metcon (Time)
B-Fit
In teams of two, with only one partner working at a time, complete the following for time:
1600 Meter Relay Run (alternating 400 meters)
immediately followed by…
20 rounds (partners alternating full rounds) of…
4 Strict Supinated-Grip Pull-Ups
8 Ring Dips/box dips
12 Push-Ups
16 Air Squats
immediately followed by…
1600 Meter Relay Run (alternating 400 meters)