Barnes Corner CrossFit – CrossFit
Back Squat (EMOM 9, Find Heavy Double)
Min 1: back-squat 10 Reps at 65%
Min 2: 10 TTB
Min 3: BS 8 @ 75%
Min 4: 10 TTB
Min 5: BS 6 @ 80%
Min 6: 10 TTB
Min 7: BS 4 @ 85%
Min 8: 10 TTB
Min 9: BS 2 @ AHAP
Instep Inferno (Time)
4 RFT
Run 400m
50 Air Squats
A simple couplet of running and air squats follows the weightlifting piece. If 1 mile of running and 200 air squats is quite a bit of volume for athletes, we can think about bringing down either the number or rounds or total repetitions to help maintain intensity. If athletes are unable to run, complete one of the following:
500/400 Meter Row
28/20 Calorie Assault Bike
400m Ski