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Bars On Fire CrossFit – CrossFit

Metcon (Time)

” Off the Rails”

For Time:

10 Burpees

10 Burpees

25 Lunges

10 Burpees

25 Lunges

50 Hang Cleans

10 Burpees

25 Lunges

50 Hang Cleans

100 Deadlifts

10 Burpees

25 Lunges

50 Hang Cleans

100 Deadlifts

150 Back Squats
* (95,65)

* warm up all movements and get started, this is a long workout

* If you are a newer member or think you should Scale the reps back cut all sets in half

* Scale weight as needed

* time cap end of class


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