CrossFit Barwon – CrossFit
Strength
Metcon (AMRAP – Reps)
EMOM x 10
1) 30″ Single arm KB carry each side – building
2) Sub max – Pull ups strict
Farmer’s Carry (4 sets of 10 m – only 3 warmup sets)
Metcon (Time)
400 m Sandbag Carry
Rules
– Must be carried in front
– If the bag touches the ground each person Does 30 air squats before picking it up
Warm-up
Warm-up (No Measure)
Single arm front support hold
Alternating to “push it” – Rick Ross
Can you finish this one?