CrossFit Barwon – CrossFit

Conditioning

Open test EMOM (AMRAP – Reps)

EMOM x 10

1) 25 Wall ball shots

2) 25 double unders

3) 20 Box jumps

4) 20 toes to bar

5) 15 Chest to bar pull ups

6) 15 Burpees to target

7) 10 power cleans 65 / 42.5 kg

8) 10 Push Jerks 65 / 42.5 kg

9) 5 Power snatches 65 / 42.5 kg

10) 5 Ring muscle ups

2 Rounds for Reps

Warm-up

Warm-up (No Measure)

EDWU

10 minutes

100m run

10 kb swings

10 sits ups

10 kb Halo

Then snatch tech –

bottom position

hip connect

muscle snatch

power snatch

then 5 reps of everything as a team adjusting for scaling as required

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