CrossFit Barwon – CrossFit


Metcon (Time)

50 Cal row

50 Box jump overs 24/20″

50 Deadlifts 81.5/55 kg

50 Wall balls

50 Ring dips

50 Wall balls

50 Deadlifts

50 Box jump overs

50 Cal row
This is an Ol’ school regionals wod and had a 26 minute cap [from memory]. ONLY one person finished it from that year.


Flow – Hips (No Measure)


5 Minutes

Down Dog > Deep Lunge > Hammie stretch > Cossack> Deep Lunge > Down Dog > Repeat other side
Then do 1/5th of the wod and you can build the dl weight as you go

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