Heroes never die…. They just reload.

CrossFit Barwon – CrossFit

Practice

A: Metcon (No Measure)

EMOM x 10

1) 5 Wall pikes

2) 15 Ring rows

B: Metcon (Time)

5 rounds for time

15 Toes to bar

20 Dumbbell snatch 22.5 / 15 kg

200m run

Warm-up

EDWU: Warm-up (No Measure)

Plate good mornings x 10

inch worm x 5

scapular shrugs x 10

4 rounds for quality