CrossFit Barwon – CrossFit

Competition

Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 50lb/35lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes

Warm-up

Warm-up (No Measure)

Med ball madness

14 Minutes of

20 No weight death march

10 m wheel barrow walk with a friend

5 russian Hamstrings with catch

Body tension Drills

EMOM x 10

1) 8 DB Box step up, light, working rhythm.

2) 5 pushups + down dog

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