CrossFit Barwon – CrossFit

Gymnastics

A: Bar Muscle-ups (5 minute AMRAP)

Start with a max set then accumulate from there

or B: Strict Toes-To-Bar (50 Reps for time, 5 minute amrap)

C: Metcon (AMRAP – Reps)

EMOM x 10

1) 15 v ups

2) 15 Ground rows

Conditioning

Metcon (AMRAP – Reps)

10 minute amrap

50 double unders

max reps unbroken pullups

score is pullups total

Warm-up

EDWU: Warm-up (No Measure)

2 rounds

20 Banded shoulders

and the same backwards

20 heavy banded straight arm pull downs

20 hollow rocks

have a play with banded BMU

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