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

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