CrossFit Barwon – CrossFit Bootcamp

Threshold Training

Metcon (5 Rounds for time)

E4MOM x 5

Max strict pullups + 50% kipping- NO stopping

Sled Sprint driveway at BWD +

5 Burpee to high target 12″

Grit

Metcon (Time)

400 M carry AHAP,

Goal is unbroken

Warm-up

Warm-up (No Measure)

10 Min, need to get the lunges going

30 band pull aparts

15 KB swings – increase as you go.

5 board jumps

dry run the wod with intended speed

scaled pullup x 10

sled push

5 down up jumps

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