CrossFit Barwon – CrossFit
Speed
Metcon (5 Rounds for time)
5 Rounds for Race
In teams of “x”
7 Burpee Box Jump Overs
10 Cal Row
13 Double KB clean and Jerk
Handicap winning teams to make race as close as possible
– Where “x” is whatever the coach says
– P2 can start once P2 clear of rower
Warm-up
Warm-up (No Measure)
1 Min on each
Single arm kb swings
Single arm kb cleans
KB Fig 8
Alternating single leg deadlift
rest
2 rounds
KB Clean and jerk Tech