You can fool some of the people all of the time, and all of the people some of the time, but you can not fool all of the people all of the time

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