How much time he gains who does not look to see what his neighbor says or does or thinks, but only at what he does himself, to make it just and holy.

CrossFit Barwon – CrossFit

Gymnastics

A: Muscle-ups (Every 30″ for 10 sets, X muscle ups)

OR

B: Ring Rows (Every 30″ for 10 sets X reps)

Use Incline -> Ground -> Elevated rows as required as long as you get =>2 reps per set

C: Metcon (No Measure)

Shape endurance EMOM x 15

1) 15″ Pullup iso + 15″ hang

2) 15″ Ring support + 15″ Bottom Ring support

3) 15″ hollow hold + 15″ hollow rocks + 15″ hollow hold

Conditioning

Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP

20 Jumping pullups

20 UB Kettlebell swings 24/16kg

Warm-up

EDWU: Warm-up (No Measure)

3 rounds

10 banded shoulder circles

10 table rocks

10 band pull aparts

5 inch worms

Lets have a look at strict muscle ups