CrossFit Barwon – CrossFit


Australian CrossFit championship OQ3 (Time)

3 rounds for time:

30 front squats @50kgs/35kgs

30 kettlebell snatches @24kg/16kg


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
Then, EMOM x 6

1) 5 Spanish squats + 5 box jumps