CrossFit Barwon – CrossFit

Strength

Limit: Back Squat (4 sets of 4 at 83%+)

VOLUM: Metcon (AMRAP – Reps)

5 min AMRAP

1 overhead squat 60 /42.5 kg

1 box jump 30/24 ”

rest 2 minutes

5 Minute AMRAP

1 overhead squat 42.5 / 30 kg

1 box jump 24/20 ”

Each AMRAP is +1/rep/move/round, ie. 1-1, then 2-2, 3,3 and so on

Warm-up

Warm-up (No Measure)

4 rounds,

5 kb swings

5 kb lunge/side

5 kb cossack squats

5 single leg jumps per side

Back squat tech and triage with barbell

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