Barnes Corner CrossFit – CrossFit

Power Wheels (3 Rounds for reps)

“Power Wheels” Part #1

AMRAP 3:

10/8 Calorie Assault Bike

12 Power Snatches (95/65)(75/55)

“Power Wheels” Part #2

AMRAP 3:

10/8 Calorie Assault Bike

8 Power Snatches (115/80)(95/65)

“Power Wheels” Part #3

AMRAP 3:

10/8 Calorie Assault Bike

4 Power Snatches (135/95)(115/80)
(Rx+)(Rx)

Gymnastics

Minutes 0:00 – 6:00

A) 5 Swings – Ring Muscle-Up Swing https://youtu.be/RWJ6_H4SzAI

B) 1-2 Muscle-Ups or 5 Strict Banded MU Drills https://youtu.be/jtmu_0qVZnk

Minutes 6-12

A) 3 Wall Walks

B) 15 Hip Extensions

Minutes 12:00 – 18:00

Ascending Ladder of Strict Ring Dips

10 GHD Sit-Ups, 3 Strict Ring Dips

10 GHD Sit-Ups, 6 Strict Ring Dips

10 GHD Sit-Ups, 9 Strict Ring Dips

… and continue to add (3) strict ring dips per round until the 18:00 mark.

Metcon (No Measure)

Optional Cashout: 2 mile run for Recovery. Flush out legs and at a recovery pace.