CrossFit Barwon – CrossFit
Gymnastics
Amanfran (Time)
21 Pullups
9 Squat snatch 61/42.5kg
15 Pullups
7 Squat snatch
9 Pullups
5 Squat snatch
OR
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
Warm-up
Warm-up (No Measure)
EDWU 6.1
10 Minute;
20 mt 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