CrossFit Barwon – CrossFit

Competition

Metcon (3 Rounds for time)

3 Minutes to complete, 4 minute rest between rounds

40 Double unders

20 Wall ball shots 10′ for all

10 Burpee pull ups
Losers accumulate 30 Heavy med ball zercher squats per loss at the end

Weaknesses

Metcon (No Measure)

Squats :

lets be honest. if this is a weakness you probably lost so do your med ball squats

Pull ups:

60 seconds of slow Single arm rows, per side rest 60

Warm-up

Warm-up (No Measure)

4 rounds

20 reverse flies

5 inchworms

10 air squats

20 calf raises

Then..

2 rounds

20 Double unders

10 wall balls

5 burpee pullups

%d bloggers like this: