Intent: Perfect Pacing – know what your good/not good at. Game the system

CrossFit Barwon – CrossFit

Speed

Fight Gone Bad (3 Rounds for reps)

Three rounds of:

Wall-ball Shots (Reps), 20#

Sumo deadlift high-pull (Reps), 75#

Box Jumps, 20″ (Reps)

Push-press (Reps), 75#

Row (Calories)

1-minute rest

Warm-up

Warm-up (No Measure)

400m jog

then;

1 min at each station

single unders

MB GTOH

box step ups

rest

3 rounds

BArbell movement/speed prep

– SDHP

– Push press

2 x 20″ rounds of the sequence of FGB to get the knowledge on where to push