Barnes Corner CrossFit – CrossFit
Warm-up
Dynamic Running Warmup
Then Run 1 Mile.
Metcon (AMRAP – Reps)
EMOMx16
1- Banded Strict Ring MU
2- Double-Unders
3- Deficit Pushups – Stack 1-2 plates for hands and feet to add 3-5″ to your pushup depth.
4- AbMat Sit-Ups
5- Strict Pull-Ups (band as needed to ensure first set is straight)
6- Hallow Rocks
7- Strict Ring Dips (band as required that allows a minimum of 5 straight)
8- GHD Sit-Ups
Work :40s
Rest :20s
Score is total Situps
Towing (3 Rounds for reps)
AMRAP 4:
18 Power Snatches (95/65)
18 Burpee Pull-Ups
Max Cal Row in Time Remaining
– Rest 4:00 –
AMRAP 4:
15 Power Snatches (105/80)
15 Burpee Pull-Ups
Max Cal Row in Time Remaining
– Rest 4:00 –
AMRAP 4:
12 Power Snatches (115/95)
12 Burpee Pull-Ups
Max Cal Row in Time Remaining
Rx+ as written
Rx 65/35, 75/45, 95/55 – Regular Burpees & Singles