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