The moment the alarm goes off is the first test; it sets the tone for the rest of the day.

CrossFit Barwon – CrossFit

Strength

Metcon (Time)

21-15-9

Overhead squat 61/43 kg

Box jumps 30 / 24″

Accessory Work

Metcon (No Measure)

EMOM x 16

1) Double KB box squats x 8

2) 20 Dead bugs

Warm-up

Warm-up (No Measure)

EDWU

10 minute of

10 seated flex press

10 banded overhead squat

10 straddle good morning

7 overhead squats