Barnes Corner CrossFit – CrossFit

View Public Whiteboard

Warm-up

Wrist and Hip MOB

3 Rounds

Squat Hold

1 Arm Farmer Carry

Warrior Squat

Front Squat (EMOM)

20 MIN CLOCK

First 7 Minutes:

(EMOM 7)

One 3sec Pause Back Sq @70% Front Squat

Then Last 12 Minutes:

4×6 FS@70%

Every Other Min.

1/2 MURPH (Time)

RUN 800

50 Pullups

100 Pushups

150 Squats

RUN 800

*With a 20/14# Vest