No person is your friend (or kin) who demands your silence, or denies your right to grow.

CrossFit Barwon – CrossFit Bootcamp

Quality Work

Metcon (AMRAP – Reps)

EMOM x 14

1) MAX SET UNBROKEN DIPS

2) MAX SET UNBROKEN CHIN UPS

2 MINUTE REST

EMOM x 14

1) 10 PAUSED EVIL WHEELS

2) 10 PAUSED BARBELL CURLS

Finisher

Metcon (AMRAP – Reps)

TABATA

KNEES TO OPPOSITE ELBOW MOUNTAIN CLIMBERS

REST IN FRONT SUPPORT

Warm-up

Warm-up (No Measure)

20″ on 10″ off, always repeat sets

hang

scap shruggs

table rocks

hollow rocks

band pull apart

rest

repeat