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)

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