CrossFit Barwon – CrossFit


Metcon (2 Rounds for reps)

EMOM x 10

5 Bar muscle ups

40 Double unders

EMOM x 10

7 Toes to bar

7 Burpee to bar
Record the first and second emon seperatly,

450 max for the first one,

140 max for the second one

NO REST in between them!

Accessory Work

Pre: Postural work, scapulars (Time)

4 sets

10/10 Single arm banded row in tall kneeling


i) 1′ Front support

ii) 10 Scap shruggs

iii) 30″/side single arm front support

iv) 5/side Single arm scap shruggs

v) 30″ Planche lean

vi) 30″ elevated plance lean

record progression and time

Post: Pullup EMOM x 5 (AMRAP – Reps)

EMOM x 5

Kipping pullups


Strict pullups [rx+]

Alternating each time


Warm-up (No Measure)

EDWU + Pre accessory work

Into 6 minutes

20M straight jumps

6 evil wheels

Bar Muscle up tech

– Learn swing

– Learn kip

– Learn swing + kip

– Apply to BMU

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