CrossFit Barwon – CrossFit

Conditioning

2012 regionals IE6 (Time)

For time:

Three rounds of:

7 Deadlifts (156.5 / 102 kg)

7 Muscle-ups

then,

Three rounds of:

21 Wall ball shots (20 / 14 lb ball to 10′)

21 Toes-to-bar

then,

100-foot Farmer carry (2 – 45 / 34 kg dumbbells)

28 Burpee box jumps (24″ / 20″ box)

100-foot Farmer carry (2 – 45 / 34 kg dumbbells)

3 Muscle-ups

https://games.crossfit.com/workouts/regionals/2012#workoutsTab6

Warm-up

Deadlift go to warmup (No Measure)

EDWU

3x

10 KB crosschops

10 kB snatch

10 Box Jumps

10 KB rear good mornings

15 Star jumps
Dry run the WOD until at working weight – obviously its a bonkers wod so pairs might be fun.

Stay connected

Social Links (No Measure)

– Group Chat on Discord: https://discord.gg/WcJVSwk3CN

– Join the closed Facebook Group “The Fitness Alley” let the coach know if you’re not in there.

– Follow us on Instagram @crossfitbarwon

– Dudley’s number 0421 711 867

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