To learn is to die voluntarily and be born again, in great ways and small.

CrossFit Barwon – CrossFit

Strength

A: Paused Front Squat (6 sets of 6 on the 3 minute, > 65%)

B: Metcon (AMRAP – Reps)

@18:00

Tababa Bottom to Bottom plate Squat 15/10 kg

for total reps

Warm-up

EDWU: Squat warmup (No Measure)

10/side leg swings

10 leg flares

20 hip swivel

20 split squats

20m monster walk

20m backwards monster walk

10/side banded side step

10 banded plate squats, 5 without band

then 3 rounds

3 x 5 Reps goblet squat, bare foot with perfect form

dymanic hip flexion and extension

2 RM distance boardjump, no pause