Announcements

SUNDAY FUNDAY :

On RAMP 8AM
Boot Camp 9 am
Run Club 10 am
CrossFit Kids 11 am

CrossFit Barbending – CrossFit

Open mobility (No Measure)

10 min of coaches choice

Deadlift (5 @ 70, 3 @ 80, 1+ @ 90%)

Metcon (Time)

50 DU

40 abmat sit-ups

30 deads 135/85

20 BJ 30/24″

10 HSPU

20 BJ

30 deads

40 abmat sit-ups

50 DU

Metcon (Time)

B-Fit

In teams of three, perform three rounds each for time of:

Row 800 Meters

Run 400 Meters

20 Toes to Bar/V-ups

Teammates roll through this in congo-line fashion, jumping onto the Concept 2 erg as soon as the teammate in front of them is off and has begun the 400 meter run.