CrossFit Barwon – CrossFit

Conditioning

Metcon (AMRAP – Reps)

Every 2 min for 16 rounds

1) 40 / 30 cal row

2) 40 GHD situp

3) 30 Double kb Power clean and jerk 16 / 12s

4) 200m run with 15 / 10 kg plate

Warm-up

Warm-up (No Measure)

3 Rounds

12 Horizontal row

12 Hollow rocks

12 KB Press

30mt sprint

Then organise your equipment and have a play

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