Barnes Corner CrossFit – CrossFit

Warm-up (No Measure)

3 Rounds:

50′ 1-Arm Farmers Carry (each)

10 Cossack Squats (5 Each Side)

Front Squat (Heavy Single)

Building to a Heavy Single for the day. After the percentage work below, feel the weights out today. If we are moving well and feeling strong, continue to climb. If we are not, build to a heavy single and move past.

On the 0:00… 3 Reps @ 45% of 1RM Front Squat

On the 1:00… 2 Reps @ 50% of 1RM Front Squat

On the 2:00… 1 Reps @ 60% of 1RM Front Squat

On the 3:00… 3 Reps @ 50% of 1RM Front Squat

On the 4:00… 2 Rep @ 55% of 1RM Front Squat

On the 5:00… 1 Rep @ 65% of 1RM Front Squat

On the 6:00… Rest

On the 7:00… 1 Rep @ 70% of 1RM Front Squat

On the 8:00… 1 Rep @ 75% of 1RM Front Squat

On the 9:00… 1 Rep @ 80% of 1RM Front Squat

From Minutes 10-20… build to a heavy single for the day.

Quattro (Time)

4 Rounds:

15/10 Calorie Bike*

18 Wallballs (20/14) – Females to a 9′ Target

15 Kettlebell Swings (53/35)

12 Burpees
Schwinn Bike – 21/15 Calories per round

Assault Bike – 15/10 Calories per round

Rower – 21/15 Calories per round