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