CrossFit Barwon – CrossFit


Metcon (No Measure)

EMOM x 21

1) 8 Kb push press or SHSPU

2) 12 Toes to bar, or Strict TTB

3) 48 Double unders, or weighted double unders.
Rest 3 minutes

Metcon (AMRAP – Rounds and Reps)

6 Minute AMRAP

20 Pushups

10 Double kb swings Rx+ Double kb snatch


Warm-up (No Measure)


3 rounds for preparation

30 banded pull apart

15 banded press per side

4 Turkish get ups

TTB tech work

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