Barnes Corner CrossFit – CrossFit

Hang Clean (Complex)

7 Sets of the complex:

Clean Pull + High Hang Squat Clean + Hang Squat Clean

Set #1 – 50% of 1RM Squat Clean

Set #2 – 55% of 1RM Squat Clean

Set #3 – 60% of 1RM Squat Clean

Set #4 – 65% of 1RM Squat Clean

Set #5 – 70% of 1RM Squat Clean

Set #6 – 75% of 1RM Squat Clean

Set #7 – 80% of 1RM Squat Clean

Heartbreak Kid (Time)

3 Rounds:

10 Front Squats (185/135)

20 Chest to Bar Pull-Ups

50 Double-Unders

Metcon (No Measure)

Accessory Work

3 Sets:

10 KB Suitcase Deadlifts, each side

20 GHD Sit-Ups