Barnes Corner CrossFit – CrossFit
PRIMER
5 Min Warmup:
2 Rounds:
8 Pausing Air Squats
8 Alt. Cossack Squats
9 Min PRIMER:
3 Rounds:
8 Front Rack Split Squats/side
50M Farmers Carry
Back Squat (Waves)
EMOM 13 MIN CLOCK Wave #1
6 @ 65% of 1RM
4 @ 70%
2 @ 75%
REST 1 MIN
Wave #2
6 @ 70% of 1RM
4 @ 75% of 1RM
2 @ 80% of 1RM
REST 1 MIN
Wave #3
6 @ 75% of 1RM
4 @ 80% of 1RM
2 @ 85% of 1RM
REST 1 MIN
10 FRONT SQUATS @ 55% of 1RM Back Squat Weight
SCORE HEAVIEST SET OF 2 BACK SQUATS.
Sangria (Time)
2 Rounds:
400 Meter Run, 21 Calorie Assault Bike
400 Meter Run, 21 Barbell-Facing Burpees
400 Meter Run, 21 Overhead Squats (95/65)