CrossFit Barwon – CrossFit
Conditioning
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.
Warm-up
Flow – Hips (No Measure)
EDWU
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