CrossFit Barwon – CrossFit

Competition

2013 Regional individual event 7 (Time)

4 rounds for time

2 rope climbs

100 ft sprint

4 cleans 102.5/61

100 ft sprint

Weaknesses

Metcon (No Measure)

Clean: 5 rounds

8 double kb swings

8 kb double front squats

Rope climbs: 5 rounds

8 rope rows

8 evil wheels

Warm-up

EDWU: Warm-up (No Measure)

200m run

20 kb swings

10 single arm rows

10 tuck ups

3 rounds

clean and rope climb tech

– clean pull

– tall clean

– front squat

– clean

then 5 rounds

1 jump to foot lock

10m run

2 cleans building

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