Staten Island Ferry

Barnes Corner CrossFit – CrossFit

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Bench Press (EMOM 10 (5×8))

MIN 1 Bench Press x8

MIN 2 10 Barbell Curls

Barbell Arm Curls (5×10 HEAVY)

Improving bicep strength will help with our pulling movements.

Workout of the Day

Staten Island Ferry (2 Rounds for reps)

10 min AMRAP

2k Row

In remaining time:

AMRAP Thrusters 45/35

-Rest 5 minutes –

10 min AMRAP

80/65 (Rx+100/80) Cal Airbike

In remaining time

AMRAP Burpees
GOAL: 20+ Thrusters, 30+ Burpees


Metcon (No Measure)

Tabata Mashup

1) Hollow Rock

2) Arch Body Hold

Extra Work

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