CrossFit Barwon – CrossFit

Conditioning

Metcon (Time)

1-2-3-4-5-6-7-8-9-10

Overhead squats 45 / 30 kg

Bar facing burpee

12 minute cap

in remaining time do 1 rm thruster from the floor

Thruster (1 rm)

Warm-up

Warm-up (No Measure)

EDWU

10 minutes of

10 goblet kossack squat

10 scap shruggs

20 down ups

Squat clean thruster prep

– clean

– push press

– cluster

EMOM x 8

5 OHS – building

5 down ups with a bar jump

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