CrossFit Barwon – CrossFit

Conditioning

Metcon (3 Rounds for time)

3 x 500 m Rowing time trials

Input each one,

goal is to get overall lowest time, not one single fastest time.

Gymnastics

Weighted Pull-ups (2 rm)

after 2 rm,

5 x 2 at 50%

Warm-up

Warm-up (No Measure)

EDWU

9 minutes

20 band pull apart

15 plate ground to overhead

10 deck squats

5 weighted split squat per side

rowing skills

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