‘The course of true love never did run smooth.’

CrossFit Barwon – CrossFit

Speed

Metcon (No Measure)

4 sets

Med Ball Straight pass x 20

10 m Crab Walk

Strength

Dips (5 Drop Sets, Weighted – Body weight – Assisted )

Use Bench dips and Skull crushers as necessary

Finisher

Metcon (Time)

For time with an 8 Minute Cap

40 Med Ball Cleans

400 m Run

2 rounds

Warm-up

Warm-up (No Measure)

MORE SONGS

Band pull apart + holds to

Molly – Tyga

That should get you going pretty good