CrossFit Barwon – CrossFit

Gymnastics

Metcon (AMRAP – Reps)

EMOM x 15

1) 1 Legless RC + 1 Rope climb

2) 5 Medball over shoulder

3) 50 Double unders

[Rx+ Vest]

Conditioning

Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP

30″ hang

50 m run

30″ HS hold

50 m run

Warm-up

Warm-up (No Measure)

EDWU

7 minutes of

10 Single arm ring rows

20 single arm kb swings alternating each rep

30 single skips

Into skill work on then rope climbs and cleans

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