CrossFit Barwon – CrossFit

Speed

Nasty Girls V2 (Time)

3 Rounds for time of:

50 alternating pistols

7 Muscle-Ups

10 Hang Power Cleans, 175# / 115#

Warm-up

Warm-up (No Measure)

10 Minutes of:

10 KB swings

14 band pull apart

14 banded shoulder extensions

30 lunges

Pistol skill work progressions

build weight and difficulty until you are at game weight

6 pistol

1 MU

3 HPC

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