Towing

Barnes Corner CrossFit – CrossFit

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Warm-up

Dynamic Running Warmup

Then Run 1 Mile.

Metcon (AMRAP – Reps)

EMOMx16

1- Banded Strict Ring MU

2- Double-Unders

3- Deficit Pushups – Stack 1-2 plates for hands and feet to add 3-5″ to your pushup depth.

4- AbMat Sit-Ups

5- Strict Pull-Ups (band as needed to ensure first set is straight)

6- Hallow Rocks

7- Strict Ring Dips (band as required that allows a minimum of 5 straight)

8- GHD Sit-Ups
Work :40s

Rest :20s

Score is total Situps

Towing (3 Rounds for reps)

AMRAP 4:

18 Power Snatches (95/65)

18 Burpee Pull-Ups

Max Cal Row in Time Remaining

– Rest 4:00 –

AMRAP 4:

15 Power Snatches (105/80)

15 Burpee Pull-Ups

Max Cal Row in Time Remaining

– Rest 4:00 –

AMRAP 4:

12 Power Snatches (115/95)

12 Burpee Pull-Ups

Max Cal Row in Time Remaining

Rx+ as written

Rx 65/35, 75/45, 95/55 – Regular Burpees & Singles

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