CrossFit Barwon – CrossFit


Metcon (Time)

For time

64 Pullups

8 Overhead squats 92.5/61 kg

Accessory Work

Metcon (Weight)

In a team of three one working at a time

1:00 Wall sit with 2 x 24/16kg

sled push 80/55kg

12 Double KB front squat

4 sets each


Warm-up (No Measure)

Med ball madness

Lets get this kipping going

but first, 3 sets

20 band pull apart

10 scap pullups

then kipping tension drills,

to ramp up use 5 sets

5 pullups

1 OHS from floor

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