CrossFit Barwon – CrossFit

Speed

Metcon (Time)

For time

9-6-3

Bar Muscle ups

KB Clean and jerks 64/48kg

rest 4 minute

12-9-6

Chest to bar pullups

Double Dumbbell Clean and Jerks 45/30 kg

rest 4 minutes

15-12-9

Pullups

Burpee box jumps 24/20″

Warm-up

Warm-up (No Measure)

10 Minute ramp ups

400m run/500m Row/1000m bike

30 Banded pull aparts

15 KB swings

Warm-up (No Measure)

Kipping work

– Static Shapes

– Dynamic shapes

– Timing of pulls

– Variations – supine/C2B

– Tweak to BMU

do the last round of each AMRAP twice and prac and weight selection work

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