We have two ears and one mouth, so we should listen more than we say.

CrossFit Barwon – CrossFit

Speed

Metcon (Time)

For Time

150 Wall ball shots

EMOM 2 sandbag Over shoulders

15 rounds on SB only

Accessory Work

Metcon (Weight)

3 rounds for “fun”

50 Seated Banded Hip abductions

20″ partner Weighted plank

comment your partner

Warm-up

Warm-up (No Measure)

5 Min walking lunge to get the blood flowing

then Bottom squats hold with a up down squats every time you hear “Steve(y)” from “i an steve”

technique work on Sandbag cleans