CrossFit Barwon – CrossFit

Competition

2018 Team series Event 5 (AMRAP – Rounds and Reps)

10-9-8-7-6-5-4-3-2-1 reps each* of:

Bar muscle-ups

Squat snatches

* Athletes work one at a time, alternating after each round.

42.5 / 30 kg.

Time cap: 20 minutes

Weaknesses

Metcon (No Measure)

6 Minute amrap in pairs

1 evil wheel each

+1/round

Warm-up

EDWU: Warm-up (No Measure)

3 rounds

20 band pull aparts

20 prone dislocates

20 hollow rocks with pvc

then, working banded straight arm pull downs

into overhead squat

into spotted muscle ups,

into snatch balance

into banded muscle ups

into high hang snatch

into awesomeness/ real bar muscle up

into snatch

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