A leader is best when people barely know he exists; Not so good when people obey and acclaim him; worst when they despise him; but a good leader who talks little when his work is done, his aim fulfilled, they will say “We did it our selves!”

CrossFit Barwon – CrossFit

Conditioning

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Synchro Bar muscle ups

Synchro Shoulder to overhead 70/45

Monkey grip synchro Pistol squat

Accessory Work

Postural work, scapulars (Time)

4 sets

10/10 Single arm banded row in tall kneeling

superset

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

Pullup EMOM x 5 (AMRAP – Reps)

EMOM x 5

Kipping pullups

Or

Strict pullups [rx+]

Alternating each time

Warm-up

Warm-up (No Measure)

Plate hop scotch race

Into STOH work lets try to get the most from this exercise

Review BMU and Pistol scale

then 3 rounds of 2-3-4

BMU

STOH

Pistol