Barnes Corner CrossFit – CrossFit
Strength
Back Squat (4×5)
Every 3 minutes on the Minute for 4 Rounds
5 Back Squats working up to a heavy
Max Strict Pullups
8-10 DB Rows ea Arm
Pull-ups (4xME)
Single Arm Row (8-10 each arm)
Workout of the Day
Last Legs (4 Rounds for reps)
Teams of 3:
0:00 – 5:00 – Max Front Squats
5:00 – 10:00 – Max Calorie Row
10:00 – 13:00 – Rest
13:00 – 18:00 – Max Back Squats
18:00 – 23:00 – Max Calorie Bike
Squat Loads Increase Every 30 Reps:
Front Squats
0-30 Reps (115/80)
31-60 Reps (135/95)
61-AMRAP (155/105)
Back Squats
0-30 Reps (155/105)
31-60 (185/135)
61-AMRAP (225/155)