CrossFit Barwon – CrossFit

Conditioning

Metcon (Time)

10 rounds for time

7 box jump overs 30 / 24″

3 bar muscle ups
scale bar muscle ups with reps then bands and 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 tempo pullups XX4X

Warm-up

Warm-up (No Measure)

EDWU

4 sets

10 jumping squats

10 ring rows

10 glute bridge

Then learn the hips to bar pullup

EMOM x 6

1) 7 box jump overs

2) 1 bar muscle up of equivalent

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