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161220

19
Dec

161220

CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (Time)

20 Thrusters 135/95

Rest 3 Min

15 Thrusters 185/125

Rest 3 Min

9 Thrusters 205/140
15 min cap(includes rest)

Metcon (Time)

EMOMx5:

12 Hang Power Cleans 135/95

Directly into:

EMOMx5:

12 Push Jerks 135/95

Directly into:

EMOMx5:

12 TTB

Directly into:

3RFT:

21-15-9 Calorie Row

42-30-18 Wallballs (20/14#)
10 min cap on 3 RDS

Metcon (Time)

B-Fit

7 rounds

10 DB snatches @ 30% BW

20 Sledgehammer strikes (as hard as possible)

5 tire flips heavy AF

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