Watch a man at play for an hour and you can learn more about him than in talking to him for a year.

CrossFit Barwon – CrossFit

Gymnastics

Metcon (AMRAP – Reps)

Pike wall shoulder taps

5 sets for max reps

rest 60 seconds
OR

100m Handstand walk (Time)

walk 100 meters in as few sets as possible, on your hands

Conditioning

Metcon (Time)

1000m run

rest 2 minutes

1000m run

rest 2 minutes

600m run

rest 90″

600m run

rest 90″

200m run

rest 1 minute

200m run

for time

Warm-up

Brief: Warm-up (No Measure)

EDWU

into 5 sets

5 seal rocks

5 scap shruggs

5 flex press