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