CrossFit Barwon – CrossFit
Gymnastics
Inverted kip to support
Hanging from rings
pull to inversion
kip
land in dip
dip out
Conditioning
Thruster Amanda (Time)
9-7-5
Muscle up
Thruster 61/42.5 kg
Warm-up
EDWU: Warm-up (No Measure)
3 rounds
20 Kb swings
20 band pull aparts
20 banded shoulder extensions
post tech
EMOM x 8
odd: 5 thrusters building
even: 3 MU or variation