CrossFit Barwon – CrossFit


A: Metcon (AMRAP – Reps)

5 sets of max reps

Max wall pike shoulder taps


Max box pike shoulder taps

Rest 2 min


B: Metcon (4 Rounds for time)

4 sets, start a new set every 3 minutes

6 burpee over dumbbell

12 dumbell snatch

6 burpee over dumbbell

You only have 60″ to complete work


Shoulders (No Measure)


2 rounds

10 Kettlebell swings

5 Arm bars per side

5 Tall kneeling Halo per side

5 Half kneeling Kettlebell bottoms up press per side

5 Windmill per side

5 Kettlebell snatch per side

GB wrist prep

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