CrossFit Barwon – CrossFit

Speed

Metcon (Weight)

7 sets with 2:30 between sets,

60″ to complete

1 x Hand over hand sled pull

10/7 Cal bike

Gymnastics

Weighted Pull-ups

3 weight pullups

5 strict pullups

7 kipping pullups

On the rings 3-5 sets

Warm-up

Brief: Warm-up (No Measure)

EDWU into

2 sets

20 lunges

20m bear crawl

2 sets

20 jumping lunges

20m quadruped crawl

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