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