Barnes Corner CrossFit – CrossFit
Shoulder Press (5-5-5+ @ 80%)
After each set: DIPS @ Max Reps
Freedom Sauce (4 Rounds for calories)
4 Rounds of AMCAP 3:
21 Overhead Squats (95/65)(45/35)
21 Burpee Over the Erg
Max Calorie Row
Rest 3 Minutes
18 Overhead Squats (115/80)(65/45)
18 Burpee Over the Erg
Max Calorie Row
Rest 3 Minutes
15 Overhead Squats (135/95)(85/55)
15 Burpee Over the Erg
Max Calorie Row
Rest 3 Minutes
12 Overhead Squats (155/105)(95/65)
12 Burpee Over the Erg
Max Calorie Row
Each Round Score Calories Only.
*If you are unable to OHS, Perform Front Squats.
*Fitness Rx: Reduce Burpees to 15/12/9/6