Schlitz

5
Nov

Schlitz

Community Fitness Barbending – CrossFit

Open mobility (No Measure)

10 min of coaches choice

Back Squat (6 x 3 @ 87%)

Metcon (Time)

4 RDS:

400m run

4 MU

40 DU
extra performance – 1 set of following

1 – power snatch + hang squat snatch + OHS @ 75%

2 – power clean + hang squat clean + squat clean @ 80%

3 – push jerk + split jerk @ 85%

Metcon (Time)

B-Fit

In teams of two, with only one person working at a time, complete the following:

200 Wall Ball Shots

600 Meter Overhead Carry (45/25 lb plate)

200 Push-Ups

600 Meter Overhead Carry (45/25 lb plate)

During carry, you must perform 3 burpees* each every time you switch the partner carrying the load.

*Burpees may be completed inside the gym at the end of each lap around the building.