Barnes Corner CrossFit – CrossFit

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Workout of the Day

Silver Fern (AMRAP – Rounds and Reps)

20 MIN AMRAP

15 Russian KbS 53/35 (Rx+70/53)

12 Wallballs 20/14

9 Box Jumps 24/20

200m Run (alt: Row or Ski)

Finisher

Metcon (No Measure)

3 Rds for Quality:

10 Banded Wood Chops (ea/s)

10 Side-lying Hip Abduction (ea/s)

10 V-ups

10 Glute Bridges w/2 sec Pause at top