CrossFit Barwon – CrossFit

Competition

CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

Weaknesses

Metcon (No Measure)

Posture: 3 rounds

30″ bat wings

15 back burners

Posterior chain: 3 rounds

5 Glute ham raises (or negative)

20 lying hs curl

Warm-up

EDWU: Warm-up (No Measure)

4 rounds

10 Straight leg raise

10 Dead bugs

10 Banded good morning

EMOM x 8

20″ med ball squat

20″ RDL

EMOM x 10

1) 7 deadlifts building

2) 7 Wall ball shots

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