CrossFit Barwon – CrossFit


Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Accessory Work

Metcon (No Measure)

30″ per side star fish hold

15/side weighted side bend

1 minute rest

3 rounds


Warm-up (No Measure)

5 rounds of row bowling with technical work between

focus per round

– Spinal posture

– finish position

– relaxed arms/hands in the pull

– CORRECT down stroke syntax FFS

– tempo corrections

into 5 min AMRAP wall sit

*Every 30″ 3 jumps squats and 1 pullup

its stupid hot so i’ve kept the warmup short – if you feel you need more please speak up to your coach. Stay safe and have fun

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