CrossFit Barwon – CrossFit
Gymnastics
Ring Dips (Max rep strict, rest 2 min, the 40% for 5 sets r30)
OR
Muscle-ups (Max rep strict, rest 2 min, the 40% for 5 sets r30)
: Metcon (Time)
EMOM x 7
0:00 10″ Support
0:30 10″ Bottom Support
Conditioning
Metcon (AMRAP – Reps)
Death by 2x pushup
Must stay in plank, can use one arm if you want
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
2 rounds with 5 hollow rock supersets