CrossFit Barwon – CrossFit


Metcon (AMRAP – Reps)

EMOM x 30

1) 8 DB hang clean and jerk per side

2) 2 sled pulls, one forward, one backwards @ bdw

3) 8 Burpee pullups

4) 17/13 cal row/bike

5) rest

Rx+ Vest


Brief: Warm-up (No Measure)


Footwork drills

return with inch worm/bear crawl/lunge

EMOM x 8

1/2 reps

Cycle through the wod movements twice, once light, once at close to game weight