Barnes Corner CrossFit – CrossFit
Metcon (3 Rounds for reps)
“After Shock”
AMRAP in 6
5 Pull-ups
5 Ring Dips
15 Box Jump Overs 24/20
-rest 3 minutes-
AMRAP in 4
4 Pull-ups
4 Ring Dips
12 Box Jump Overs 24/20
-rest 4 minutes-
AMRAP in 3 minutes
3 Pull-ups
2 Ring Dips
9 Box Jump Overs 24/20
Extra Work
2 mile Run at consistent pace OR 4k Row
Go smooth and steady, no rush, if you feel good feel free to pick it up a bit at the end. After today’s stamina work, this will act as a flush, and accelerate recovery (as long as the pace isn’t too hard)