Survival requires us to leave our prejudices at home. It’s about doing whatever it takes – and ultimately those with the biggest heart will win.

CrossFit Barwon – CrossFit

Wod links

Daily Wod brief

https://youtu.be/4rdjv2UvT7k

Youtube Link

https://youtu.be/YnVVfz6OjbQ

Speed

Metcon (Time)

21-15-9

Dumbbell snatch

2 x jumping lunge

7 minute cap

Endurance

Metcon (Time)

For Time

EMOM x 20

Every even minute do 10 Air squats + 100 m run

Every Odd minute do 10 Pushups + 100 m run

Rx+ do the pushup round backwards

Warm-up

Warm-up (No Measure)

400m jog,

30 death march steps

30 dead bugs

30 straight jumps

2 rounds for blood flow – stay as warm as possible while doing this