CrossFit Barwon – CrossFit

Competition

Metcon (3 Rounds for time)

Face off for 3 rounds!

3 minute cap

30 KB hang clean to OH 24/16kg

30 pullups

rest 4 minutes

Losers do 30 cal per loss at the end

Weaknesses

Metcon (No Measure)

Do your punishment calories

and/or

100 banded slow bird dogs and 100 slow dead bugs

Warm-up

Warm-up (No Measure)

2 Rounds

5 Banded lateral pull p/s

10 Scap pullups

20 KB Swings

30 Air Squats

Then….

3 Rounds

3 KB hang clean to OH squat

3 Pullups

Building weight

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