I know but one freedom and that is the freedom of the mind.

CrossFit Barwon – CrossFit Bootcamp

VO2 Training

Metcon (AMRAP – Reps)

EMOM x 21

1) DOUBLE UNDERS, 60 REPS

2) DUMBBELL BOX STEP OVERS 20″ AT 22.5/15 KG . 20 REPS

2) DUMBBELL THRUSTERS AT 22.5/15 KG, 15 REPS

Warm-up

Warm-up (No Measure)

10 minutes of movements

10 tight shoulder circles each way

10 russain box step ups

30″ wall sit

3 rounds

15 DU

6 step overs

3 thrusters