Barnes Corner CrossFit – CrossFit

View Public Whiteboard

Warm-up

3 Sets, for Quality:

Bike 10/8 Cals

10 Cossack Squats (5 Each Side)

10 Waiter Squats (5 Each Side)

Front Squat

BASED OFF FRONT SQUAT %’s

With a running clock:

Minutes 1-7 EMOM – 2 Pausing BACK Squats @ 55% of 1RM Front Squat

Minutes 7-10 – Rest

Minute 10 – 8 Front Squats @ 55% of 1RM Front Squat

Minute 13 – 8 Front Squats @ 60% of 1RM Front Squat

Minute 16 – 8 Front Squats @ 65% of 1RM Front Squat

Happy Hour (Time)

3 Rounds:

12 Power Cleans (rx+135/95)(rx115/75)

12 Chest-to-Bar Pull-Ups

12 Push Jerks (rx+135/95)(rx115/75)

12 Toes to Bar

Cool Down

Light Bike 2 Min & Child Pose

¡CHUPALO! ¡TODAVÍA estoy en México AHORA MISMO!