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

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