CrossFit Barwon – CrossFit Bootcamp

Conditioning

Metcon (No Measure)

4 SETS OF EACH, FOR 2 ROUNDS.

20″ ON 10″ OFF

BARBELL CURL – HOLD AT 90

BARBELL BENT OVER ROW – HOLD AT TOP

PLATE FRONT RAISE – HOLD AT TOP

PLATE SIDE RAISE – HOLD AT TOP

Accessory Work

Metcon (Time)

5 ROUNDS FOR TIME

5 STRICT PULLUPS

12 EVIL WHEELS

USE AS MANY DIFFERENT PULL UP VARIATIONS AS YOU CAN

Warm-up

Warm-up (No Measure)

3 sets

30 ” at each

kb atw

other direction

kb single arm swing

other side

kb single arm clean

other side

rest 30′

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