CrossFit Barwon – CrossFit

Conditioning

Metcon (Time)

10 rounds for time

6 box jump overs

3 bar muscle ups
Scales bar muscle up reps or band or to 6 strict pullups and 6 evil wheels

Gymnastics

Metcon (No Measure)

EMOM x 10

1) 15 v – ups

2) 5 ice cream makers or 5 strict pullups with 3″ eccentric

Warm-up

Warm-up (No Measure)

EDWU

into 4 sets,

10 jumping squats

10 scap shruggs

10 ring rows

then bar muscle up tech

– learn the hips to bar pullup

EMOM 6

1) 6 box jumps overs

2) 1 bar muscle up or equilivent

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