CrossFit Barwon – CrossFit

Gymnastics

Toes-To-Bar (max UB, rest 2, the 40% for 5 sets rest 30)

OR

Bar Muscle-ups (max UB, rest 2, the 40% for 5 sets rest 30)

Conditioning

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

30 Overhead walking lunges 25/20kg*

200m Run

*if you break up the lunges +100m on your run.

Warm-up

Shoulders (No Measure)

EDWU

3 rounds

10 Kettlebell swings

5 Arm bars per side

5 Tall kneeling Halo per side

5 Windmill per side

5 Half kneeling Ketlebell bottoms up press per side

5 Kettlebell snatch per side
10 v ups between sets

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