You wanna fly, you got to give up the shit that weighs you down.

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