CrossFit Barwon – CrossFit

Speed

Metcon (AMRAP – Reps)

4 Minute AMRAP : 2 Minute Rest

200 m Run

20 Pullups

20 Box Jumps

Max reps Power Cleans

– if you get 15+ then add weight, if you get 9- then take weight off

Rx+ 5 BMU/20 Pistols

4 rounds

Warm-up

Warm-up (No Measure)

5 Min skipping with burpee penalties

Power clean and Pullup Tech

– Clean deadlift / hollow superman kips

– Clean pull / Pull up timing

– Power clean / Cycling Kipping Pullups

to find approite weights

4 shuttle run

4 pullups

4 box jumps

4 power cleans in under 90″

building for 2-4 rounds

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