Barnes Corner CrossFit – CrossFit

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Workout of the Day

Spy Plane (Time)

12 Rounds

9 Russian KbS 53/35

6 Medball Situps 20/14

6 Pullups
Rx+

9 Russian KbS 70/44

6 GHD Situps

3 Pullups

2 CTB Pullups

1 Bar Muscleup

Core Work

3Rds for Quality

50m Farmers Carry R

30 sec Russian Twist

50m Farmers Carry L

30 sec Russian Twist

Extra Work

Rowing:

3:00 easy

15:00 at goal pace

2:00 easy