Barnes Corner CrossFit – CrossFit

Back Squat (SPEED REPS)

5 Reps at 40%

5 Reps at 60%

5 Reps at 70%

Move fast and explosive with correct form

Metcon (2 Rounds for reps)

ROUND 1

EMOM 10

1 Thruster Rx+115/75 Rx95/55

Max Bar Facing Burpees

ROUND 2

EMOM 10

1 Clean & Jerk Rx+115/75 Rx 95/55

Max Cals on Assault Bike
REST 5 MIN BETWEEN ROUNDS

Each Round Count your total reps.

Ex:

Rd 1: Total Burpees

Rd 2: Total Calories

Metcon (Time)

ROUND 3

For Time

100 Russian KBS Rx+72/53 Rx60/40

1 OHS at the Start of Every Minute

Rx+115/75 Rx95/55