CrossFit Barwon – CrossFit

Strength

A: Hang Clean (High hang clean to 15 second paused front squat)

B: Paused Front Squat (10 x 3 reps, 4x2x tempo, on the 2 minute)

Accessory Work

C: Metcon (Time)

For time in pairs

200 Spanish squats 16/12 kg

Warm-up

EDWU: Metcon (No Measure)

2 rounds

20 Band pull apart good mornings

10 barbell bent over rows

10 drop squats

then work the clean tech

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