Barnes Corner CrossFit – CrossFit

Snatch (Complex (1x Power, 1x OHS, 1xFull Snatch))

On the 0:00… 65% of 1RM Squat Snatch

On the 1:00… 70% of 1RM Squat Snatch

On the 2:00… 75% of 1RM Squat Snatch

On the 3:00… Rest

This sequence repeats a total of (3) times.

Round #2 complexes are completed on the 4:00, 5:00 and 6:00.

Round #3 complexes are completed on the 8:00, 9:00, and 10:00.

Flip & Flop (Time)

21 – 15 – 9:

Alternating Dumbbell Snatches (50/35)

Calorie Row

Directly into…

21 – 15 – 9:

Box Jump Overs (24″/20″)

Pull-Ups