Powerful people impress and intimidate by saying less. The more you say, the more likely you are to say something foolish.

CrossFit Barwon – CrossFit Bootcamp

VO2 Training

Mini Murph (Time)

600 m Run

[ 50 pullups

100 pushups

150 squats]

600 m Run

Partition gymnastics as required

Warm-up

Warm-up (No Measure)

10 min of general warm up

25 band pull aparts

25 toe touches

25 tight arm circles

25 straight jumps

into movement prep

200 m run

3x [3 scap pullups

6 pushup plus

9 paused squats

200 m run