People can’t live with change if there’s not a changeless core inside them.

CrossFit Barwon – CrossFit

Competition

Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb

Chest-to-bar pull-ups

Time cap: 20 minutes

Warm-up

Warm-up (No Measure)

3 rounds

1 minute at each

Jefferson curls

Twisting Bear

Hollow superman transitions

Then; Thruster tech and shapes

EMOM x 8

1) Light thruster x 7

2) 5 v ups + 5 Shoulder extensions with PVC