CrossFit Barwon – CrossFit
Fittest in Cape Town OQ1 (Time)
For time
50 Cal row
10 Burpee over rower
40 Wall ball shots to 10″
10 Burpee over rower
30 Deadlidts 61/43 kg
10 Burpee over rower
20 Hand stand pushups
10 Burpee over rower
10 Thrusters 61/43
Warm-up
Shoulders (No Measure)
### EDWU 5.1 ###
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
Super set each movement with 3 KB goblet squats.
Warm-up (No Measure)
Lets play with the wallball/hspu/thruster combo
– learn this timing with a plate, then advance through the movements
Then 5 reps of each movement with empty bar