CrossFit Barwon – CrossFit

Conditioning

A: Metcon (AMRAP – Rounds and Reps)

13 Minute AMRAP

10 Box jumps 24/20″

15 Power Cleans 42.5/30kg

20 Cal Row/bike
4 Minute rest

B: Metcon (AMRAP – Rounds and Reps)

13 Minute AMRAP

10 Box step overs 24/16kg

15 push press 42.5/30kg

250m Run

Down Regulation

Do some partner smashing

Warm-up

EDWU: Warm-up (No Measure)

3 rounds for fun

10 cal bike/row

20 single arm kb swings

20 cossack squats

20 banded good mornings

20 hollow rocks

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