CrossFit Barwon – CrossFit

Skill

Metcon (Weight)

3-6 supersets

hand over hand sled pull [ must not stop ]

10+ hinge rows

Conditioning

Metcon (Time)

6 rounds for time

2 rope climbs

12 single arm push press with db

Warm-up

Warm-up (No Measure)

8 Minutes

5 inch worms

10 biceps culrs

15 band pull aparts

sled and hinge row technique work

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