CrossFit Barwon – CrossFit
Endurance
Metcon (Time)
21-18-15-12-9-6-3
Front Squat 45/30 kg
Burpee Pullup
Rx+ Use two DBs and a vest
Warm-up
Warm-up (No Measure)
3 rounds
10m wheel barrow walk
10m worlds best stretch lunge
10 twisting bears
20 band pull aparts
Skill for on breaking down the burpee
– yes it’s a skill.
5-4-3-2-1
DB front squat
burpee
pullup
