Barnes Corner CrossFit – CrossFit

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PRIMER

3 Rounds:

10 Front Bar Rack Box Stepups

10 Barbell Rollouts

Weightlifting

Back Squat (5-3-1 Waves)

Every Other Minute OTM:

5 @ 75%

3 @ 80%

1 @ 85%

5 @ 80%

3 @ 85%

1 @ 90%

5 @ 85%

3 @ 90%

1 @ 95%

15 Front Squats @ 55-60% Back Squat 1 RM

20 MIN CLOCK TO COMPLETE ALL SETS.

Cash Out

Metcon (Time)

200M Sled Push

200M Farmers Carry
Rx= 1/2 Body Weight

i.e. if you weigh 100 lbs,

Sled Push= 50 lbs

Farmer Carry= 2, 25lb db.