CrossFit Barwon – CrossFit

Strength

Metcon (Weight)

4 sets of:

12/12 Landmine Rows

6/6 Side Lifts

Accessory Work

Metcon (Time)

4 rounds, 1:1 with a mate

60″ Double KB Wallsit

Sled push up and down

10/7 Cal bike/row/ski

Cue Spew

Warm-up

Warm-up (No Measure)

3 rounds

20 russian twists

20 banded curls

5 inch worms

10 weighted pull overs

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