CrossFit Barwon – CrossFit


2019 CrossFit Games Sprint Triplet (Time)

5 Rounds for time

1 Peg Board Climb

100 Double Unders

10 Hang Snatches with DB

10 Hang Clean and Jerks with DB
20 Minute Cap


Warm-up (No Measure)

400m jog

into 3 rounds

10 alternating single arm ring rows

10m straight jumps

20 death march steps

Technical work on the DB

– hang snatch

– hang clean

– jerk

How to peg board

– pullup

– Alternating single arm holds

– Transitions

– Rinse and repeat

3 rounds

2 peg board pullups

20 double unders

2 db snatch

2 db clean an jerk

Stay connected

Social Links (No Measure)

– Group Chat on Discord:

– 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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