Barnes Corner CrossFit – CrossFit

Bench Press (3 sets max reps)

3 “Giant Sets”

Max Reps Bodyweight Bench Press

25 Hip Extensions after each set.

Rest 3:00 between sets.

* Choose a weight that you can do 5x min.

Metcon (Distance)

ROW CONDITIONING

In teams of 3:

Max Meters in 30 Min

*Athletes change every 250 meters.

*Have Athletes Focus on Quick transitions out of the Rower