CrossFit Barwon – CrossFit

Strength

A: Romanian Deadlift (EMOM x 10, 4 snatch grip RDL)

Deadlift starting at the hips and going down but not touching the ground
Must be in THORASIC EXTENSION

B1: Good Mornings (4 sets of 12)

B2: Pendlay Row (4 sets of 12)

Conditioning

Metcon (Time)

4 rounds each working in teams

20 Hip extensions

24 meter sled push at 1.5 x bodyweight

28 jumping lunges

Warm-up

Dead (No Measure)

3x

10 Kb Snatch/Side

10 Box Jumps

15 Banded Good Morning

15 Star jumps

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