When you meet a swordsman, draw your sword: Do not recite poetry to one who is not a poet.

CrossFit Barwon – CrossFit Bootcamp

Burn

Metcon (Weight)

Giant sets

90″ weighted wall sit

Goblet Squats 8-12, HEAVY

60″ Weighted wall sit

Walking Lunge with KB 24 reps, FAST

4 rounds

Body Building

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP in pairs 1:1

Legless RC

7 Evil wheels

20 Hammer curls

Warm-up

Warm-up (No Measure)

5 Minute AMRAP skipping, ANY time ANYONE trips, = 1 burpee