American Pie

Barnes Corner CrossFit – CrossFit

Back Squat (5-5-5-5-5+ @ 65/70/75/80/85%)

After each set perform 10 Ring Rows with a 5s. eccentric

(90s. rest between sets)

Ring Rows (5×10)

5 seconds down.

Maintain solid mid-line.

superset with squats.

American Pie (Time)

4 Rounds:

12 Wallballs (20/14)

12 Kettlebell Swings

Rx+(70/53) Rx (53/36)

12 Box Jumps (24″/20″)

12 Deadlifts Rx+(225/135) Rx(185/95)

Extra Work

GHD Situps (21-15-9)

Substitute abmat sit-ups if you cannot do Ghd.

Barbell Arm Curls (21-15-9)

Improving bicep strength will help with our pulling movements.