Barnes Corner CrossFit – CrossFit

Warm-up (No Measure)

3 Rounds, resting as briefly as needed as you transition between stations…

30s Wall Facing Handstand Hold

20s Superman Hold

20s Side Plank Hold (each side)

30s Front Rack Hold

2:00 Rest between rounds.

Front Squat (3-1-3-1-3-1-10)

Set #1 – 3 Front Squats @ 82% of 1RM Front Squat

Set #2 – 1 Front Squat @ 89% of 1RM Front Squat

Set #3 – 3 Front Squats @ 82% of 1RM Front Squat

Set #4 – 1 Front Squat @ 92% of 1RM Front Squat

Set #5 – 3 Front Squats @ 82% of 1RM Front Squat

Set #6 – 1 Front Squat @ 95% of 1RM Front Squat

Set #7 – 10 Back Squats @ 80% of 1RM Front Squat

Surfer on Acid (Time)

3 Rounds

Run 400

21 Burpees
If we are not able to run today, row 500 meters per round.