CrossFit Barwon – CrossFit

Skill

Metcon (Distance)

EMOM x 15

1) Max distance handstand walk

2) 10 jefferson curls

3) 20 pike compressions

Conditioning

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

1 Rope climb

3 Evil wheels

+1/3 per round

Rx+ Legless

Warm-up

Warm-up (No Measure)

EDWU

Wrist prep + shoulder circles

into HS walking skills

If you’re a HS walk boss, work free hold HS pushups or Free hold handstands

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