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