Barnes Corner CrossFit – CrossFit

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Weightlifting

Clean and Jerk (Find Heavy Single & Practice)

Workout of the Day

Underdog (Time)

5 Rounds For Time

12 Hang Power Clean 95/65 (Rx+135/95)

9 Front Squat 95/65 (Rx+135/95)

3 (Rx+ 6) Strict HSPU

Extra Work

Metcon (No Measure)

2:00 Bike (55-65%)

2:00 Glute Smash & Floss

(ea/s)

2:00 Bike(55-65%)

2:00 Hamstring Smash & Floss (ea/s)

2:00 Bike(55-65%)

3:00 T-Spine Overhead Extension