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

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