CrossFit Barwon – CrossFit
Speed
Weighted Pull-ups (EMOM x 10: 3-5 moving AFAP)
Conditioning
2022 Individual Quarterfinal WOD 5 (AMRAP – Rounds)
For time
30 Cal Row
20 Burpee Box Jump Overs 30/24″ – facing box
10 Snatch ( any style ) 83/61 kg
Warm-up
Warm-up (No Measure)
5 rounds
15 hollow rocks
15 baned pull apart
5/side lat rows
then smash the EMOM
then group work in the snatch
into spending 10 min fining the correct weight
into 3 rounds
5 cal row
3 BBJO
1 Snatch
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