CrossFit Barwon – CrossFit

Conditioning

McDonald & Galagher (Time)

2 Rounds for time each in pairs.

200m run

16 reps 24/16kg KBS

16 reps pull ups

16 reps 50/30kg front squat

Then into

200m run

14 reps 24/16kg KBS

14 reps pull ups

14 reps 50/30kg front squat

Then into

200m run

12 reps 24/16kg KBS

12 reps pull ups

12 reps 50/30kg front squat
Rx+ if you have body armor of a 20# vest, use it.

Warm-up

Warm-up (No Measure)

In your pair, take your KB and bar for a 1 km march.

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