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CrossFit Barwon – CrossFit

Gymnastics

Metcon (2 Rounds for reps)

Open Test –

10 min AMRAP x 2

25 Wall Balls 10/9′ w 20/14#

25 Double unders

20 Box Jumps 24/20″

20 Toes to Bar

15 Chest to bar pullup

15 Burpee to Target

10 Power Cleans (65/45 kg)

10 Jerks (65/45kg)

5 Power Snatch (65/45kg)

5 Ring Muscle – ups
Rest 4 Mins

Warm-up

Warm-up (No Measure)

3 rounds

50 skips

20 box step ups

15 med ball GTOH

10 barbell good mornings

then all the tech…

go through the bar lifts with a light weight

then 2 rounds of 1/5

burpee

pullup

ttb

box jump

du

wall ball