CrossFit Barwon – CrossFit
Competition
Open Test (AMRAP – Rounds and Reps)
AMRAP 20:
50 Wall ball shot to 10/9′ w 20/14#
50 Double unders
40 Box Jumps (24/20″)
40 Toes to bar
30 Chest to bar pullup
30 Burpee to target
20 Power Cleans (65/45 kg)
20 Jerks (65/45 kg)
10 Power Snatch (65/45 kg)
10 Ring Muscle-Ups
Skill
Warm-up (No Measure)
Toes to bar work
3 sets per side
25 Hamstring mash on ball and box,
10 Holding knee extension in supine
then… after these three sets 15 “W” Good mornings
into, 3 sets
10 Straight arm pull downs
10 Hollow Rocks
Then TTB timing work
Warm-up
Warm-up (No Measure)
EDWU
Skill
Then
5 Wall balls
5 Double unders
4 Box jumps
4 TTB
3 C2B
3 Burpee to target
2 Power cleans
2 Push jerks
(1 Snatch
1 MU)