CrossFit Barwon – CrossFit
Competition
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
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