CrossFit Barwon – CrossFit

Competition

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

Strict “Cindy”

5 Strict pullup

10 Push up on handles

15 Squat therapy squats

Warm-up

Warm-up (No Measure)

Medball ‘Partner’ Madness

30″ Medball pass

30″ Medball lob

30″ Medball under arm toss

30″ Medball side toss

30″ Medball other side toss

30″ Medball burpees

Repeat x 2

Then…

3 Rounds

10 single arm ring row – per side

5 Plate Squats

10 Plank reach through

5 Plate Squats

Metcon (No Measure)

EMOM X 4

1 Strict Pull up

2 Push ups on DB’s

3 Squat therapy Squats

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