The best men are not those who have waited for chances but who have taken them; besieged them, conquered the chance, and made chance the servitor.

CrossFit Barwon – CrossFit

Gymnastics

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

1 Rope Climb

5 Evil Wheels

+ 1/5 per round
RX+ Legless

Warm-up

Warm-up (No Measure)

EDWU 6.1

10 mins of the following:

5 Hanging Tucks

10 Straight arm pull downs

5 Cat Cows

20 Hollow Rocks

Then let’s play with evil wheels and rope climb efficiency and positioning together

Finisher

Warm-up (No Measure)

Self love

2 min Ab smashing

2 min Hip flexor attention with Ball or Kettle-bell