CrossFit Barwon – CrossFit

Strength

Bench Press (5 sets of 6-8 reps, 70%+)

Accessory Work

Metcon (Weight)

4 sets RAR

14-20 Seated alternating Z press

14 Off center med ball lunge

Warm-up

Warm-up (No Measure)

EDWU

10 Minute Work,

10 Scap shruggs

10 down dog to seal

10 Med ball chest pass

10 OH Tri extensions

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