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.