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

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