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