Call Us: (410) 658-6161 | Member Login

BURN THE BIRD 7AM WOD, 9:00AM 5K

29
Nov

BURN THE BIRD 7AM WOD, 9:00AM 5K

Barnes Corner CrossFit – CrossFit

View Public Whiteboard

Strength

Sumo Deadlift (12 MIN to Build to Heavy 5)

Workout of the Day

String Theory (AMRAP – Rounds and Reps)

15MIN AMRAP

9 Deadlift

6 Hang Power Clean

3 Push Press

*UNBROKEN SETS As heavy as possible

If you break drop weight by at least 10% and

rest 1:00
Note your weights in Comments

Core Work

Metcon (No Measure)

4 Rounds For Quality

30 sec Flutter Kicks

20 Windshield Wipers

30 sec Plank March

Extra Work

5k Run (Time)

Max Effort 5k Run

Leave a Reply