CrossFit Barwon – CrossFit


Metcon (AMRAP – Rounds and Reps)

24 MInute AMRAP

working with your partner

P1 : Run 400m

P2: 5 Sandbad squats

10 m sandbad carry

5 sandbad squats

10 m sandbag carry

2 rope climbs


Warm-up (No Measure)

10 MInutes –

20 Bird dogs

20 dead bugs

20 Side bends

20 single arm rows

How to: Pick up sand bags so you don’t fear heavy ones. Be brave.

Ramp up

partner does single skips while other partner does

5 squats + 10 M carry + 1 rope climbs for a few rounds

alternate each round

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