CrossFit Barwon – CrossFit
Gymnastics
Online Qualifier 2019 Event 3 (Time)
For time:
5 rounds of:
4 muscle-ups
13 shoulder-to-overheads, 135/95#
Then, increase the weight for 5 rounds of:
4 muscle-ups
7 shoulder-to-overheads, 185/125#
Time cap: 15 minutes
STOH Round 1: 61/43kg
STOH Round 2: 83/57kg
Warm-up
Shoulders (No Measure)
### EDWU 6.1 ###
2 rounds
10 Kettlebell swings
5 Arm bars per side
5 Tall kneeling Halo per side
5 Half kneeling Kettlebell bottoms up press per side
5 Windmill per side
5 Kettlebell snatch per side
Superset each movement with
Round 1: 5 Ring rows
Round 2: 5 V-ups
Technique revision
Warm-up (No Measure)
Let’s learn how to do a Muscle up and look at scaling options
Then 3 Rounds building
3 STOH
1 Muscle up or 3 scaled reps