If only there were evil people somewhere insidiously committing evil deeds, and it were necessary only to separate them from the rest of us and destroy them.

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.