CrossFit Barwon – CrossFit
Gymnastics
Metcon (Time)
10 rounds for time
10 meter shuttle x 5
1 legless rope climbs
Accessory Work
Metcon (No Measure)
4 super sets – keep em super
15 kroc rows per side
7 trap 3 raise
15 ab wheel rolls outs
2 minute rest
Warm-up
Shoulders (No Measure)
### EDWU 5.0 ###
2 rounds
10 Kettlebell swings
5 Arm bars per side
5 Tall kneeling Halo per side
5 Half kneeling Kettlebell bottoms up press per side
5 Windmill per side
5 Kettlebell snatch per side
400m run