Barnes Corner CrossFit – CrossFit

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Warm-up

30 Jumping Jacks

20 Hang Lsit Flutters

10 SA RKS

5 Sprawls

PRIMER

4 Rounds

8 Unilateral DB Press

100′ FR/OH Walk

10 Plank and Reach

Metcon

Frantic (Time)

4 Rounds:

21/18 Calorie Row

18 Thrusters (65/45)

15 Pull-Ups

Extra Work

3 Sets:

30-20-10

Situps

Romanian Deadlift