Barnes Corner CrossFit – CrossFit

Back Squat (squat waves)

Set #1 – 3 Back Squats @ 80% of 1RM Back Squat

Set #2 – 1 Back Squat @ 85% of 1RM Back Squat

Set #3 – 3 Back Squats @ 80% of 1RM Back Squat

Set #4 – 1 Back Squat @ 88% of 1RM Back Squat

Set #5 – 3 Back Squats @ 80% of 1RM Back Squat

Set #6 – 1 Back Squat @ 91% of 1RM Back Squat

Set #7 – 3 Back Squats @ 80% of 1RM Back Squat

Set #8 – 1 Back Squat @ 94% of 1RM Back Squat

15-Rep Front Squat

Set #9 – 15 Front Squats @ 56% of 1RM Back Squat

Warm-up (No Measure)

3 Sets, resting as needed between:

10 Front Rack Box Step-Ups

10 Barbell Rollouts

Metcon (No Measure)

Body Armor Part #1

3 Giant Sets:

Max Strict Pull-Ups

20 Double Kettlebell Russian Swings (chest level)

20 Double Kettlebell Step-Back Lunges

20 Glute Bridges

Body Armor Part #2

50 Strict Presses (75/55)

*Every break, complete 40 Double-Unders