CrossFit Barwon – CrossFit


Farmer’s Carry (EMOM x 10, 10m Carry at double body weight)

Romanian Deadlift (5 x 7 reps with 3 seated box jump superset)

Deadlift starting at the hips and going down but not touching the ground


Metcon (AMRAP – Reps)

10 Minute AMRAP

2 Kb snatch + 2 OH rear lunge

Switch sides, then repeat ad nauseam


Warm-up (No Measure)

3 Rounds

20 Banded GM

20 Single arm suitcase DL

20 Bird dogs

20 Banded pull aparts

20 KB snatches – light

Then 4 Rounds Farmers Carry ramping up to game weight

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