CrossFit Barwon – CrossFit

Gymnastics

Bar Muscle-ups (40″ max reps [ideadly UB], r2″, then 5 x 40% r 30″)

Toes-To-Bar (40″ max reps [ideadly UB], r2″, then 5 x 40% r 30″)

Practice

Metcon (No Measure)

Every 30″ for 10 minutes

:00 – 10″ L sit

:30 – 5 Barbell GM
rest 5 min

Conditioning

Metcon (AMRAP – Reps)

EMOM x 15

1) 15 Evil wheels

2) 10 Med ball over shoulder

3) 10 Under overs

Warm-up

Warm-up (No Measure)

20 Hollow rocks

20 Arch rocks

5 inch worm

3 rounds

then prac – kipping skills

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