Barnes Corner CrossFit – CrossFit

Warm-up

COACHES NOTE:

If more than 6 Athletes in Class:

Have half of class CLEAN/FS &Row Half Class perform WOD First.

Rest 5 Minutes, Then Switch.

Hang Power Clean (5 Min to find a Heavy Single)

SET 10 MIN CLOCK.

First 5:00 Find Heavy Single

Next 5:00 EMOM Front Squat

Front Squat (5×3 @ PC Weight EMOM)

2k Row (Time)

Max Effort 2k Row

Metcon (Time)

3 RDS FOR TIME

200M Farmers Carry 50/35LB EA. ARM

10 DBALL O/S 100/75or60

100FT DBALL BEAR HUG WALK
200M is 7 Trips Down and Back RIG to WALL to RIG

50FT is RIG to WALL

EVERYBODY CLICKS RX Today.

Put Weight in Comments.

Challenge Yourself.