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161202

1
Dec

161202

CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Hang Clean (3 x 3 @ 70%)

Front Squat (3 @ 80, 1 @ 88, 3 @ 80, 1 @ 90, 3 @ 80, 1 @ 93%)

Metcon

Metcon (Time)

21 – 15 – 9

Bike/row for Calories

Thrusters 95/65

Directly into:

15 – 12 – 9

Calorie Row/bike

Hang Squat Cleans 95/65

Directly into:

12 – 9 – 6

Over-the-Bar Burpees

OHS 95/65

*use bike at least once per couplet*
20 min cap

Metcon (Time)

B-Fit

3 RDS

30 DB Hang squat cleans

30 ring rows

800m run

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