CrossFit Barwon – CrossFit

Weakness Wednesday

Weakness Wednesday (AMRAP – Reps)

30 Minute AMRAP

Cal on bike or rower*

*3 x 10 Minute EMOM

1st Barbell Movement x 3-6

2nd Gymnastics Movement x 3-6

3rd Core Movement x 3-6

Choose from selection in comments.
Barbell:

Power clean 61/42.5 kg

Deadlift 102/70 kg

Gymnastics:

Ring Muscle up / dip

Bar muscle up

Core:

Toes to bar

V-up

GHDSU^

Evil Wheel

Warm-up

Warm-up (No Measure)

5 Minute Skipping if one person breaks we all do… 1 deck squats into burpee

Movement breakdown/scaling

7 Minute EMOM: 5 reps*

1) Movement 1

2) Movement 2

3) Movement 3

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