Barnes Corner CrossFit – CrossFit
Warm-up
Ankle MOB/HIP MOB
Bike 20 Cals
10 Warrior Squats
1 Round Strict Cindy
PRIMER
3 Rounds
5- GOBLET 5S PAUSE SQUATS
25FT SA FR Walking Lunge
50FT BEARHUG DBALL CARRY
Weightlifting
Back Squat (13 Min Clock)
Squat Wave
6-65%/4-70/2-75/6-70/4-75/2-80/6-75/4-80/2-85
Then FS 60% of BS x10
EMOM- Rest for 1 Min after every set of 2
Metcon
Elbow Grease (1 Rounds for reps)
“Elbow Grease”
Alternating On the Minute x 14 (7 Rounds):
Odd – 20/14 Calorie Bike
Even – 1 Minute Max Medicine Ball Squat Cleans (20/14)
Score is your lowest number of Medicine Ball Squat Cleans in one single round. Meaning your worst round out of 7.
Cool Down
200M Farmer Carry