Barnes Corner CrossFit – CrossFit

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Warm-up

Run 2 Min

then

2-3 Rounds

:30 PVC Passthrus

:30 PVC Presses

:30 Dead hang or scap pushups

:30 PVC Scare Crows

then:

10 empty bar presses

Strength

Shoulder Press (4×5)

Workout of the Day

Lockout (Time)

4 Rounds

1 Set Unbroken Kipping Pullups

1 Set Unbroken Ring Dips

75 Doubleunders

Rest 2:00
sub 8-12 banded pullups if you can’t do kipping pullups. and sub pushups for dips.