CrossFit Barwon – CrossFit
Nights through dreams tell the myths forgotten by the day.
another bencjmark that fits well into our program having thrusters in there but also being a bit longer with “simpler movement” helps to build the conditioning base without doing ergs or running. If you FULL SEND this it wilkl be a lot faster than you may think, sub 9 min maybe. Small warmup into WOD then after volume training to help gymnastics.
Metcon (No Measure)
EMOM x 5 x 3
1) Strict pullups
2) Kipping Pullups x 2 of 1st emom
3) GHD x 3 of first EMOM or hollow rocks x 5 of first emom
30 kb swings
30 elephant walk steps
20 banded OH press
20 air squats
3 rounds building
6 db snatch
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
3 rounds for time of:
21 dumbbell snatches
12 dumbbell thrusters
Use a single dumbbell on the snatches and a pair for the thrusters.
♀ 35-lb. DBs ♂ 50-lb. DBs
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