Barnes Corner CrossFit – CrossFit

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Warm-up

RUN 800M

Then 10 MIN AMRAP:

1 Wall Walk

3 Pull-Up HOLDS

10 Second Ring Support Hold

5-10 Horizontal Ring Rows

6 Strict Toes to Bar (or as high as we can)

3 Inchworms

Weightlifting

Bench Press (4×6 across)

superset with paralell bar dips max reps

Metcon

Amma (Time)

4 Rounds:

15 Burpee Box Jumps (24″/20″)

20 Calorie Row

16 Hang Power Snatches (95/65)

400 Meter Run