Barnes Corner CrossFit – CrossFit
Metcon (AMRAP – Reps)
“Neon Lights”
6 Rounds :50s on/ :10rest
1) Row (hard & fast)
2) Handstand Hold
against wall
3) Doubleunders
4) Russian KbS 53/35
Score today are your Row Cals + KBs
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Double Unders and HShold are for practice only.
API Test (3 Rounds for reps)
(3) Rounds of:
Wall Ball Shots (20/14)
Hand Power Cleans (75/55)
Box Jumps (24/20)
Push Press (75/55)
Burpees
Rest
IF YOU DON”T HAVE AN API LEVEL, MAKE IT UP TODAY!