CrossFit Barwon – CrossFit
Endurance
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
Deadlift
Hang power clean
Front squat
Push press
Back squat
Behind the neck jerk
Warm-up
EDWU: Warm-up (No Measure)
OLY warmup,
Then drills on all the lifts
Then EMOM x 5
2 rep bear complex at bar weight