Even if you’re sure you can win, be careful that you can live with what you lose.

CrossFit Barwon – CrossFit

4-Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.

Medball MaDnEsS

Oly warmup

Tech central

– toes to bar – eliminate the long kip

– work K2E with short ROM

– then speed TTB tech.

Clean tech

– master the clean DL

– then do even better on the high pull

– Master the turnover

– timing is EVERYTHING

EMOM x 8

1) 4 ab wheel roll outs

2) 3 Cleans Building