Barnes Corner CrossFit – CrossFit

Warm-up (No Measure)

Coach Lead Group Warmup

Then Squat Primer:

3 sets:

Single Arm KB Front Rack WALK 100M (as heavy as possible)

(SWITCH at 50M)

Front Rack Barbell Lunges 5 ea leg.

(1st set empty, 2nd set 25%, 3 rd set 50% of 1RM Squat)

Front Squat (12@65% 10 @72.5% 8@78-80%)

Warmup:

Empty Bar 10 Reps

10 @50%

10@60%

90 Sec Rest between sets

Romanian Deadlift (RDL) (3×8)

1 set every :75

Moderately Heavy

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

KBS 53/35

Wall balls 20/14

*3 Wall Walks after every round (30 Total)