CrossFit Barwon – CrossFit
Speed
Metcon (Time)
3 rounds for time
60 Double unders
30 KB snatch, alternating from the ground
15 Burpee box jumps
Finisher
Metcon (AMRAP – Rounds)
50 team tyre flips to jump overs for time
go Nuts
Warm-up
Warm-up (No Measure)
200 m run
20 banded good mornings
10 scap shruggs to down dogs
3 rounds
kb snatch tech work
– hip speed is key
– rotate and handle
– pull and punch!
– Control at the top
– Don’t DROP them – please.