CrossFit Barwon – CrossFit


A: Metcon (Time)

4 rounds for time

25 Wallball shots 20/14lb, to 10/9′ UNBROKEN

50 double unders

rest 90″(at least- can rest more if you want)

B: Metcon (4 Rounds for reps)

EMOM x 16

1) 20/15 Cal row

2) 20 Ab mat sit ups

3) 30 Kb swings 32/24kg

4) Rest


EDWU: Warm-up (No Measure)

1 Minute at each station with a buddy and a med ball.

Swing toss

Single skips

lateral toss

Backwards skips

other lateral toss

Kris cross

chest pass

double under


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