Barnes Corner CrossFit – CrossFit

Play Dead (3 Rounds for reps)

Part #1

In a 5:00 Window:

600 Meter Run

In Time Remaining

AMRAP:

12 Deadlifts (185/135)(135/95)

12 Barbell-Facing Burpees

Rest 5:00

Part #2

In a 5:00 Window:

400 Meter Run

In Time Remaining

AMRAP:

9 Deadlifts (225/155)(185/115)

9 Barbell-Facing Burpees

Rest 5:00

Part #3

In a 5:00 Window:

200 Meter Run

In Time Remaining,

AMRAP:

6 Deadlifts (275/185)(225/135)

6 Barbell-Facing Burpees

Metcon (No Measure)

MIDLINE WORK

EMOM x 12 (3 Rounds)

Minute 1 – 15 GHD Sit-Ups

Minute 2 – 15 Pausing Hip Extensions (Pause at Top)

Minute 3 – 15 Weighted Sit-Ups (10# Plate)

Minute 4 – 15 Banded Good Mornings