CrossFit Barwon – CrossFit


Metcon (5 Rounds for reps)

3 minute amrap [R 2 min] – 5 sets

20 toes to bar

max reps Clean

Weights in kg

Men 60/70/80/90/100

Women 40/47.5/55/62.5/70

Down Regulation


Warm-up (No Measure)


8 minute amrap

10 straight leg raise

5 inch worm

10 barbell muscle clean to front squats

then triage TTB – why can’t i do them/why are they hard?

Reason 1. Your abs are weaker then your hamstring are tight./just “untrained”

Reason 2. Your grip is weak

Reason 3. Your shoulders are tight and it throws out your timing

EMOM x 6

3 TTB + 2 cleans building to game weight

%d bloggers like this: