CrossFit Barwon – CrossFit

Endurance

Open Test (AMRAP – Rounds and Reps)

AMRAP 20:

50 Wall ball shot to 10/9′ w 20/14#

50 Double unders

40 Box Jumps (24/20″)

40 Toes to bar

30 Chest to bar pullup

30 Burpee to target

20 Power Cleans (65/45 kg)

20 Jerks (65/45 kg)

10 Power Snatch (65/45 kg)

10 Ring Muscle-Ups

Warm-up

EDWU: Warm-up (No Measure)

3 rounds

50 skips

20 box step ups

15 med ball GTOH

10 barbell good mornings

then all the tech…

go through the bar lifts with a light weight

then 2 rounds of 5

burpee

pullup

ttb

box jump

du

wall ball

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