CrossFit Barwon – CrossFit
Endurance
Metcon (Time)
20 Minute AMRAP
5 Hand stand pushups
10 Hang cleans 42.5/30 kg
15 Wall ball shots 20/14# to 10/9′
Warm-up
Saturday (No Measure)
Med Ball Madness
Then, Grab a bar and go through,
3 sets
5 power cleans
5 thrusters
then 3 sets
5 push ups
5 hang cleans
5 wall balls
then 3 sets
2 HSPU
4 Hang clean (building if required)
6 Wall balls