All that is said by any of us can only be imitation and representation.

CrossFit Barwon – CrossFit

Gymnastics

A: Metcon (No Measure)

EMOM x 10

odd) 15″ hollow – 15″ hollow rocks – 15″ hollow

even) 10 Beat swings -or- 5 beat swing rows

Conditioning

B: Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP

1 burpee

1 toes through rings

+1 rep/move/round

Warm-up

Brief: Warm-up (No Measure)

EDWU

into 3 rounds

10 cat cows – with breath

10 scap pullups

10 large hollow rocks

10 flex press

beat swing tech, start in the middle!