CrossFit Barwon – CrossFit
Strength
0-10: Snatch Balance (10 Min EMOM x 2 reps)
10-25: Back Squat (3 x 5 at 85% or your 5 RM or Find your 5 RM)
Accessory Work
25-40: Metcon (Weight)
15 Minute AMRAP
Everything with KB in front rack
8 Box Step up per side
16 Meter lunge
24 KB bent over row
32 Meter walk
Warm-up
EDWU: Warm-up (No Measure)
4 rounds
10 Prone dislocates
10 Squat therapy squats
10 Ninja box jumps