CrossFit Barwon – CrossFit


Metcon (AMRAP – Rounds and Reps)

In Pairs

20 Minute AMRAP

P1 – 5/5 Hang clean and jerk 22.5/15 kg

– 5/5 pistol squat

P2 – Rope climbs AMRAP

rounds for the db/pistol, reps for the rope climbs


Saturday (No Measure)

Med Ball Madness
All the random stuff


Lunge – on toes – on knees

skater squat – lowering

Pistol – counter weight

Rope climb- (do 50 frog pumps first)

Hang tuck – lock – stand – relock.

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