Barnes Corner CrossFit – CrossFit

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Sumo Deadlift (4×4 increase loading each set.)

SUMO DEADLIFT ONLY. No HIGH PULL.

Single Arm Row (4×6)

6 reps per side.

As heavy as possible with good form.

Pull with lats, NOT ROTATIONAL.

Work each set in between deadlift sets.

Heinz 57 (Time)

For Time

57 calorie Row

57 Kettlebell Swings (24/16 kg)

57 Alt. Dumbbell Snatches (50/35 lb)

57 Wall Ball Shots (20/14 lb)

57 Push-Ups

57 calorie Assault Bike