CrossFit Barwon – CrossFit


Metcon (AMRAP – Rounds and Reps)

24 minute AMRAP in Pairs 1:1

12 Chest to bar pullups OR 3 rope climbs

40 Double unders

20m Farmers carry at 1.5x BDW

Accessory Work

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

Pullup EMOM x 5 (AMRAP – Reps)

EMOM x 5

Kipping pullups


Strict pullups [rx+]

Alternating each time


Warm-up (No Measure)

6 Minute Shoe Thief game

Postural work

Rope climb Virtuosity

try to find a similar wight partner and do 10m intervals of farmers carries.

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