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161217

16
Dec

161217

CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Clean and Jerk (2 + 1 @ 60/65/70/75%)

Front Squat (5 x 4 @ 70%)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min:

5 Bar Muscle-ups

10 Chest Slapping Push-ups

15 Air Squats

20 Calorie Row

Metcon (Time)

B-Fit

15-12-9-12-15

DB or KB thrusters

*20 MB cleans after each rd*

Metcon (AMRAP – Reps)

EMOMx6:

Odd: AMRAP TTB

Even: Rest
extra performance

Clean Pull (4 x 3 @ 85%)

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