Barnes Corner CrossFit – CrossFit
Strength
Front Squat ((15 MIN) Building load over 4 working sets)
Workout of the Day
Cloud 8 (AMRAP – Reps)
18 MIN AMRAP
PART A: 8 ROUNDS (8 MIN)
20 sec Goblet Squats 53/35
Rest 10 sec
20 sec of Plank
(add weight as necessary)
Rest 10 sec
at 10:00
PART B: 8 ROUNDS (8 MIN)
20 sec Russian KbS 53/35
Rest 10 sec
20 sec of Hollow Rock
Rest 10 sec
Rx+ is Heavier KB
Score is total REPS of Squats + KBs
Extra Work
Metcon (Weight)
4 Rounds for Quality
15 Hammer Curls alt (ea/s)
12 Diamond Pushups
2:00 Seated Straddle