CrossFit Barwon – CrossFit

Competition

Australian CrossFit Championship OQ4 (AMRAP – Reps)

Workout 2 has a 20 mins Time Cap.

Part A:

For time;

50 handstand push-ups

50 pull-ups

50 toes to bar

50 wall-balls @ 9 kg/6 kg 10 ft Target Male & Female

Part B:

In remaining time;

Max calorie row

Warm-up

Warm-up (No Measure)

### EDWU 5.0 ###

[coaching note – wall balls 2 days in a row??!?!?!?! if you get there…]

get all your equipment out, wall ball, grips, rower.

then 10 minutes moving with intent

15 scap shruggs

15 scap pullups

15/ side straight leg raise

15 plate squats with elevated toes

then go

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