Barnes Corner CrossFit – CrossFit

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Workout of the Day

Bear Mace (2 Rounds for reps)

6 min AMRAP

12 KB Snatch 53/35

6 Burpees

6 Kipping Pull-ups

-rest 1 min-

4 min AMRAP

8 One Arm KB Swing 53/35

4 Burpee Pull-ups

-rest 1 min-

600m run (or 2 Min for Cals on Bike)
Goal: 3+ Rounds on AMRAPs, Sub 3:00 on Run; 30+ Cals on Bike

Extra Work

Sled Push/Pull (100ft)

Sled Work
100Ft x3-5

rest 2-3min between efforts