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