Barnes Corner CrossFit – CrossFit

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Workout of the Day

Cliff Hanger (Time)

45 Strict Pullups (rx+ 60)

every break is

15 Goblet Squat 53/35

No more than

6 penalty sets(Rx+8)
Goal<15:00

Cash Out

Metcon (AMRAP – Reps)

CORE FINISHER

30 sec Russian Twists w/ Medball

30 sec Suitcase Hold R

30 sec Russian Twists w/ Medball

30 sec Suitcase Hold L

x 4

Extra Work

Posterior Chain

4 Rounds for Quality

5 Jefferson Curls

10 Romanian Deadlifts

15 Banded Hamstring Curls