CrossFit Barwon – CrossFit


Metcon (AMRAP – Reps)

EMOM x 30

1) Double unders

2) Back extension

3) Assault bike

4) Push press

5) Row

6) rest

For Maximum reps, 22.5/15 kg DBs for the push press

Rx+ Vest,

Score is Total Reps


Warm-up (No Measure)


10 Minutes of working through,

40 Skips

30 russian kb swings

20 walking lunges

10 Dumbbell hang snatch

Spend 6 minutes working on our Double under progressions

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