I do not forget any good deed done to me & I do not carry a grudge for a bad one.

CrossFit Barwon – CrossFit

Competition

Fittest in Cape Town OB2 (AMRAP – Rounds and Reps)

7 Minute AMRAP

5 Toes to bar

4 Chest to bar pull up

3 Hang clean

2 Front squat

1 Shoulder to overhead

@ 70/47.5 kg

Warm-up

Warm-up (No Measure)

EDWU 5.1

oly warmup

then get better at the following positions

Hang

Clean pull

Muscle clean

Front squat

Hang clean

Thruster

Thrust-o-jerk

Then EMOM x 10

1) 4 v ups + 4 scap shruggs

2) 1 Hang clean thruster building