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