CrossFit Barwon – CrossFit


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


– Must be carried in front

– If the bag touches the ground each person Does 30 air squats before picking it up


Warm-up (No Measure)

Single arm front support hold

Alternating to “push it” – Rick Ross

Can you finish this one?