Throw out your conceited opinions, for it is impossible for a person to begin to learn when he thinks he already knows.

CrossFit Barwon – CrossFit

Gymnastics

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

20 Single Arm KB Clean 24/16kg

20 Ring Rows

50 Lunge

Warm-up

Warm-up (No Measure)

EDWU 6.1

4 Rounds

5 Single arm row p/s

20 Banded pull apart

5 Kossack Squat p/s

10 World’s best stretch (lunge)

Technique revision

Warm-up (No Measure)

Let’s spend 5 minutes looking at the Kettle-bell Clean and building

Finisher

Warm-up (No Measure)

Time permitting: Couch stretch