CrossFit Barwon – CrossFit

Conditioning

Endurance

Metcon (2 Rounds for reps)

In a 2 minute window starting every 4 min

10 Hang clean 61/43 kg

20 Wall ball shots

7 rounds, Final round AMRAP wallballs

score lowest and highest rounds

Warm-up

Warm-up (No Measure)

Med ball madness – YAY

Then with a friend

2 sets

10 KB clean

10 thruster

Then Barbell tech work, focusing on High hang bouncing to up the speed.

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