Barnes Corner CrossFit – CrossFit

Front Squat (0:00-05:00 Establish a Heavy Front Squat)

Push Press (05:00-10:00 Establish a Heavy Push Press)

Thruster (10:00-15:00 establish a Heavy Thruster)

Up Front (Weight)

“Up Front”

Alternating EMOM x 10 (5 Rounds):

Even Minutes – 5 Thrusters

Odd Minutes – 200 Meter Run
at 50-60% of your established heavy single

Metcon (No Measure)

ACCESSORY WORK:

3 Giant Sets:

10 Unilateral Strict Presses (each side)

15 Romanian Deadlifts

20 Hollow Rocks

25 Glute Bridges

REST 2:00
Rest 2:00 between sets. Athletes choice on weight for both the strict presses and Romanian deadlifts, but we are looking for unbroken sets here. As in, the weight should not be so heavy that we need to break up the 15 deadlifts for example. Challenge ourselves, but with the right loading.