The way of success is the way of continuous pursuit of knowledge.

CrossFit Barwon – CrossFit

Conditioning

Metcon (Time)

Teams of 2-3

60 deadball to box

60 m wheelbarrow walk

120 partner situps with medball [ triangle legs together ]

60 m wheel barrow walk

60 deadball to box

Vest?

Warm-up

Warm-up (No Measure)

Jump rope – with the big rope

learn the deadball to box and hip extensions technique

get into teams and get after it – fun WOD so make it so.