CrossFit Barwon – CrossFit

Gymnastics

A: Weighted Pull-ups (5 attempts to establish a 3 rm C2B pullup.)

B: Metcon (No Measure)

10 Min EMOM

odd: 20″ static ring row at top + 10 ring rows + 10″ static ring row at bottom

even: 20″ hollow hold + 10 hollow rocks + 10″ static hollow

Conditioning

Metcon (AMRAP – Reps)

EMOM x 15

1) 20/15 Cal bike or row

2) 20 Ab wheel roll outs

3) max rep pullups

4) rest
score is total reps

Warm-up

EDWU: Warm-up (No Measure)

4 rounds

10 shoulder circles

10 straight arm pull downs

5 cat cows

5 scap pullups with pauses top and bottom

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