CrossFit Barwon – CrossFit

Gymnastics

Death by Ring dips (AMRAP – Reps)

EMOM until cannot complete required reps

Ring Dips n+1
Strict

Straight into

Death By Strict Pullup (AMRAP – Rounds)

1 Strict pullup

+1rep per round

If complete to Strict C2B

If complete C2B do L Pullup

Speed

Metcon (AMRAP – Reps)

In two teams, 4 sets each

20″ bike 10″ rest

20″ sled 10″ rest – average body weight

Score is cal plus laps

Warm-up

Saturday (No Measure)

Med Ball Madness

EMOM x 3 burpees

50 BPA

50 Shoulder extensions

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