CrossFit Barwon – CrossFit
Strength
Front Squat on the 0:00
Bench Press on the 1:30
A: Front Squat (Every 3 minutes for 7 sets)
Starting at 70% and building
B: Bench Press (Every 3 minutes for 7 sets)
Finisher
Metcon (2 Rounds for reps)
2 minute AMRAP r 1, 2 sets
20 dumbbell hang clean and jerk AHAP
Max Wall ball shot in remaining time
Warm-up
Warm-up (No Measure)
EDWU 5.1
10 minutes of
10 leg swings in various ways
10 kb goblet lunge
10 plate french press
10 kb bent over row
Then,
sets of 10-8-6-4 of front squat and bench [building]