CrossFit Barwon – CrossFit


Metcon (Time)

7 Rounds for time

1 Bear complex starting at 20/15 kg, adding 10/7.5 kg per round

400m run
1 bear complex is 7 reps of each


Hang power clean

Front squat

Push press

Back squat

Behind the neck jerk


EDWU: Warm-up (No Measure)

OLY warmup,

Then drills on all the lifts

Then EMOM x 5

2 rep bear complex at bar weight

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