good leaders are rare; bad leaders are common.

CrossFit Barwon – CrossFit

Skill

Metcon (Distance)

EMOM x 14

1) 15m Hand stand walk

2) 30 hollow rocks

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

10 Burpee box jumps OR 5 Burpee pull overs

10 dumbbell snatch OR 5 double dumbbell snatch

Warm-up

Warm-up (No Measure)

EDWU

Wrist prep and strengthening work

Hand stand walking skills

– box shoulder taps

– walk around box

– wall taps

– walk to wall

– walk spotted