CrossFit Barwon – CrossFit

Competition

2016 Regionals IE3+4 (2 Rounds for time)

For time [6 minute cap]

104 Wall ball shots 20/14 lb ball, 10 ft

52 Pullups

@7:00

4 rounds [10 minute cap]

28 Pistol squats

15 Power cleans 52.5/36 kg

Warm-up

Warm-up (No Measure)

EDWU

Hip prep, 2 sets

25 Hip flexion floss per side

25 Hip extension floss per side

– Master the air squat

– Master the wall ball

– Master the skater squat

– Master the pistol

3 sets, with a friend 1:1

6 Wall balls

3 pullups

6 pistols

3 power cleans

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