Barnes Corner CrossFit – CrossFit

Overhead Squat (10 Min to a Heavy Single from rack.)

Metcon (5 Rounds for time)

5 Rounds of 4:00 Intervals

Every 4 Minutes start a round

RD1

20/16 Cals on Cardio (your choice)

10 OHS @ 50%

RD2

20/16 Cals

8 OHS @60%

RD3

20/16 Cals

6 OHS @ 70%

RD4

20/16 Cals

4 OHS @ 80%

RD5

20/16 Cals

2 OHS @ 90%
Score is Time Competed Each Round, per round.

If time remaining in the 4:00 interval, you get rest.

*Alternate your Cardio Choices