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