Timing in strategy cannot be mastered without a great deal of practice.

CrossFit Barwon – CrossFit

Strength

Thruster conditioning (Time)

15 thrusters at 60 / 40 kg

12 thrusters at 70 / 45 kg

9 thrusters at 80 / 50 kg

Cap [10 min]

Accessory Work

Metcon (Weight)

EMOM x 10

1) 6 Bench press

2) 6 Strict chin ups

EMOM x 10

1) 12 french press

2) 40″ static med ball hold

Warm-up

EDWU: Warm-up (No Measure)

4 sets,

10 renegade squats

10 kb swings

10 banded press – lateral

Perfect thruster

EMOM x 4

4 thrusters building