Barnes Corner CrossFit – CrossFit
Back Squat (3-1 Waves)
1 Set Every 2 Mins
3 @ 80%
1 @ 85%
3 @ 80%
1 @ 88%
3 @ 80%
1 @ 90%
3 @ 80%
1 @ 91%
3 @ 80%
1 @ 96%
15 Front Squats @ 56-61% (must be unbroken)
Warm-up (No Measure)
1-2 min Bike/Jog
3 min Mobility
Coaches: Whiteboard WOD Brief while Mobilizing.
3 Sets (building in weight):
15:00 Clock
Max Strict Pullups
20 Double RKBS
20 KB FR Step Back Lunges
20 Elevated GLute Bridges
Metcon (Time)
For Time:
50 Strict Presses
*40 DU: Each time bar drops below shoulder.
rx+ 75/55
rx 65/45
Cool Down
200 M Walk while performing band Pull AParts.