Barnes Corner CrossFit – CrossFit
Workout of the Day
Cayman (Time)
FOR TIME:
BUY IN:
35 Medball Situps 20/14
-into-
4 Rounds
12 Power Snatch 75/55
15 Box Jumps 24/20
-into-
CASH OUT:
35 Medball Situps
(Rx+ GHD & 95/65)
Strength
Bench Press (4 Sets 10-12 reps)
Super Sets with:
Max Ring Rows 22×1 &
Max Skull Crushers
3 Min Rest B/t Rounds
Extra Work
Metcon (Distance)
Progression: Row
5:00 easy
10:00 at goal pace
5:00 easy
Look at the Chart on the Rower to set a Goal Pace. Work hard on technique, breathing and pace