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