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

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