CrossFit Barwon – CrossFit


Metcon (Time)

5 Rounds for time

20 Overhead rear lunge 40/30kg

20 Double unders

20 Wall ball shots 9/6kg to 10/9′

20 double unders


Metcon (No Measure)

Midline: 4 sets

Banded Cross chop 8 each side

15 ghd sit ups

Double under jump height:

50 each side, Weighted calf Raise


Warm-up (No Measure)

3 Rounds

20mt OH KB Carry RHS/LHS

10 Paused Wall Ball Shots

20mt Straight Jumps

10 OH Rear Lunge with PVC Pipe

20 Double unders/20 singles

10 Hollow rocks

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