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

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