CrossFit Barwon – CrossFit
Conditioning
Metcon (Time)
For Time
100 Dumbbell snatch 22.5/15 kg
80 Wall ball shots to 10′ at 9/6 kg
60 Handstand push ups
40 Thruster 42.5/30 kg
[Rx+ 20 Muscle ups]
time cap? unsure
Weaknesses
Warm-up (No Measure)
Legs:
100 Box Goblet squats 24/16 kg*
Arms:
Seated db press 50/side AFAFA*
*each break is 10 burpees
Warm-up
EDWU: Warm-up (No Measure)
20 shoulders flex/side with ball
20 flex press
2 rounds
3 rounds
10 goblet sq
10 banded french press
10 banded press
prac the wb/hspu/thruster pattern then
1/10 of the wod as a team