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)