CrossFit Barwon – CrossFit

Gymnastics

Franmanda (Time)

For time

21 Thrusters 42.5/30kg

9 Ring muscle ups

15 Thrusters

7 Ring muscle ups

9 Thrusters

5 Ring muscle ups
OR

Amanfran (Time)

21 Pullups

9 Squat snatch 61/42.5kg

15 Pullups

7 Squat snatch

9 Pullups

5 Squat snatch
What ever you choose, know that in 6 weeks you’ll do the other one.

Warm-up

Warm-up (No Measure)

EDWU

10 Minute;

20m lunge

15 Kb swings

10 kb SDHP

5 inch worm

Then Barbell cycling, depending on WOD choice

either

EMOM x 7

3 FS + 3 PP + 3 Thruster

or

3 DL + 3 HHMS + 3 OHS

ONce finished here spend 10 minutes looking at our weights and gymnastics for the day

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