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25
Nov

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Community Fitness Barbending – CrossFit

Open mobility (No Measure)

10 min of coaches choice

Metcon (AMRAP – Rounds and Reps)

5 min:

5 bar MU

5 BJ 40/30″

5 Squat cleans 155/105
at 5 min mark

Metcon (Weight)

5 min to establish max complex:

1 clean + 1 hang squat clean + 1 front squat + 1 jerk
at 10:00 mark

Metcon (Time)

18-12-6

deadlift 275/175

HSPU

Metcon (AMRAP – Rounds and Reps)

B-Fit

3 Rounds of:

5min AMRAP of:

10 pull-ups

30 Double Unders

10 Toes to Bar

30 Double Unders

(EMOM of 4 Shoot Throughs)

5min Rest

For Total Reps