I would rather be a little nobody, then to be a evil somebody.

CrossFit Barwon – CrossFit

Strength

Metcon (No Measure)

EMOM x 8

1) 10 Kneeling ball toss

2) 30″ Bat wings

Bench Press (5 sets of 8-12 reps SS 10+ TTB)

Metcon (Time)

30-20-10

DB Hang Clean and Jerk

Wall Ball

6-4-2

Bar pull over

Warm-up

Shoulders (No Measure)

EDWU

2 rounds

10 Kettlebell swings

5 Arm bars per side

5 Tall kneeling Halo per side

5 Half kneeling Kettlebell bottoms up press per side

5 Windmill per side

5 Kettlebell snatch per side