CrossFit Barwon – CrossFit
Competition
Metcon (Time)
3 rounds of
12-9-6
Thruster
Pullups
rest 3 minutes
starting at 42.5/30kg*
if you win/loose add/drop 7.5/5kg
face the same person all day
Weaknesses
Metcon (No Measure)
Pullup:
Accumulate 20-50 strict pullups and
40-100 ghd sit ups
can partition anyway you like.
Squat:
Accumulate 50 arnold press and
100 “light” med ball squats
Warm-up
EDWU: Warm-up (No Measure)
3 rounds,
20m backwards stiff bear
20 BPA
15 KBS
15 hip swivel
Then, emom x 8
odd: 3 Front squat, 3 push press, 1 thruster
even: 3 kips to 1 paused pullup to one pullup