Barnes Corner CrossFit – CrossFit

Warm-up (No Measure)

Walking lunge up and back

20 ball slams

3 min. max DU’s

20 ball slams

walking lunge up and back

20 ball slams

3 min. max DU’s

Then:

10 Min Coach Lead Mobility

Cardio Gone Bad (AMRAP – Reps)

“Cardio Gone Bad”

2 Rounds for Total reps

1 Min Max KBS

1 Min Max Double unders

1 Min Max Row for calories

1 Min Max Ski for calories

1 Min Max Bike for calories

1 min Rest

Metcon (Time)

Cardio Gone Bad Chipper

Add up reps from each round and complete for time:

KBS

DU

Row

Ski

Bike
Total KBS from minute 1 + 2

Total du from 1+2

Etc