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