CrossFit Barwon – CrossFit
Strength
A: Shoulder Press (1 RM)
B: Push Press (3 RM)
C: Push Jerk (5 RM)
Conditioning
D: Metcon (Time)
For time,
80 Strict Pull ups
80 Ab wheel roll outs
80 Strict Chin ups
Warm-up
Warm-up (No Measure)
4 rounds
20 Deadbugs
20 straight arm pull downs
5 kneeling banded press