Bench Day

Barnes Corner CrossFit – CrossFit

Warm-up (No Measure)

Row 500 meters

-2 Rounds-

20 jumping jax

10 Kettlebell push-ups (deficit) (* use 2 kettlebells)

10 Kettlebell PAUSED front squat (5 seconds at bottom…opening up hip flexors)(*use1 kettlebell)

1 minute MAX ring dips (box dips for scale)

Metcon (Time)

Push/Pull Combo

For Time

Bench Press/Bent Over Row


as close to bodyweight as possible or 15RM

put weight in comments

Metcon (Time)


OHS 75/55

Bar facing burpees

Bench Press (10-1)

Superset with Bent Over Rows 1-10

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