Barnes Corner CrossFit – CrossFit
Workout of the Day
Golden Goose (9 Rounds for time)
On 3 minute mark for 27Min
A) 500m Row or Ski or 40/30 Cal Airbike
B) 400m run
C) 50 Wallballs 20/14
x 3
Score is time each interval for 9 intervals.
Work as fast as possible at the top of each 3 minute interval to complete task. Record time and Rest after completion until next 3 minute mark.
20 Minute Row (Distance)
For Meters
Test Rowing Level if you don’t have it.
Cash Out
Metcon (4 Rounds for time)
4 Rounds For Quality
12 Reverse Barbell Curls
12 Overhead Banded Tricep Extensions
12 Clamshells (ea/s)
AMSecondsAP L-Sit Hold
score L Sit total time