CrossFit Barwon – CrossFit
Weaknesses
A: Bergeron Beep Test (AMRAP – Rounds and Reps)
EMOM for as long as possible…
7 Thrusters, 35/25
7 Pull ups
7 Burpees
If you fail in under 7 rounds, which is very likely, finish 7 rounds for time anyway.
B: Metcon (Weight)
Horizontal pulling
5+ supersets AT LEAST
Hand over hand sled pull
13 dumbbell rows
20 back burners 2020 tempo
put in your sled weight and comment direction
Warm-up
EDWU: Flow – Hips (No Measure)
EDWU
5 Minutes
Down Dog > Deep Lunge > Hammie stretch > Cossack> Deep Lunge > Down Dog > Repeat other side
Warm-up (No Measure)
Review all movements to be as efficient as possible
Thruster
Pullup
Burpee
Then EMOM x 6, starting at 1 +1 per round
Thruster
pull up
burpee