CrossFit Barwon – CrossFit

Conditioning

Dottir (Time)

For time

12 Bar Muscle ups

21 Deadlifts

9 BMU

15 Hang Cleans

6 BMU

9 Push Jerks

@102/70Kg

Gymnastics

Press Handstand Work (AMRAP – Reps)

3 sets of each skill

Basic 3-15 V-ups

Advanced 6-30 Pike compression

Mastery 6-30″ L-Sit On Floor

Basic 2-10 Pushups [Incline/Ground/HSWall/Planche]

Advanced 2-10 Box Pike Press balance

Mastery 1-5 Press HS

Basic – 30″ Reverse Cat

Advanced – 30″ Barbell seated flex press

Mastery – 30″ Bridge

Warm-up

Warm-up (No Measure)

EDWU, in to Press work.

Then, Barbell working on the three lifts

Into, using as many rounds as required to reach correct weight

7 Deadlifts

5 Hang Cleans

3 Push jerks

2 Bar muscle ups

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