Barnes Corner CrossFit – CrossFit

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Strength

Back Squat (5×5 (3min rest))

Workout of the Day

Dumpster Diving (Time)

10 Rounds

6 Strict Ring Dips

12 Wallballs 30/20

16 Walking Lunges

Extra Work

Aerobic Recovery

Rowing

2:00 Easy Pace (55-65%)

1:00 Moderate Pace (65-75%)

30 sec High Pace (75-85%)

1:00 Rest

x 4

(see NOTES for specifics)