CrossFit Barwon – CrossFit Bootcamp
Quality Work
Metcon (AMRAP – Reps)
Max reps strict pullups ( max out at 10 )
Bent over barbell row, 10 reps
25 banded curls
RAR
6 rounds
Conditioning
Metcon (Time)
For time
100 Evil Wheels or weighted sit ups
* EMOM 6 down ups
Warm-up
Warm-up (No Measure)
8 minutes or blood flow work
15 banded pull down per side
5 cat cows
15 plate GTOH
5 back burners