Barnes Corner CrossFit – CrossFit

Warm-up (No Measure)

SILVERBACK PRIMER

3 Rounds:

50′ 1-Arm Farmers Carry (each)

10 Cossack Squats (5 Each Side)

Front Squat (60% of 1RM Front Squat)

Set #1 (0:00) – 6 Front Squats + 3 Back Squats

Set #2 (2:00) – 5 Front Squats + 4 Back Squats

Set #3 (4:00) – 4 Front Squats + 5 Back Squats

Set #4 (6:00) – 3 Front Squats + 6 Back Squats

Set #5 (8:00) – 2 Front Squats + 7 Back Squats

Mad River (Time)

1 Round for Time:

75 Calorie Row

50 Power Snatches (75/55)

25 Barbell-Facing Burpees

Metcon (No Measure)

RECOVERY BIKE

10:00 Recovery Bike

Conversational pace. No score or time.