Nice Rack

27
Nov

Nice Rack

Community Fitness Barbending – CrossFit

Open mobility (No Measure)

10 min of coaches choice

Metcon (3 Rounds for weight)

EMOM x 6

odd – 3 pause front squats @ 50% :05

even – 40 DU

EMOM x 6

odd – 2 hi hang squat cleans at 70% clean

even – 40 DU

EMOM x 6

odd – 1 squat clean @ 90% 1 RM

even – 40 DU

Front Squat (8 x 4 @ 75%)

extra performance

Metcon (Time)

B-Fit

5 RDS:

75 DU(150 singles)

50 ft prowler push, 100% BW

25 med ball squat jumps