CrossFit Barwon – CrossFit

Strength

Metcon (Time)

5 Rounds for time:

1 Shoulder Press

3 Push Press

5 Push Jerk

7 T2B
1-3-5 X 5

No re-racking

@ 90% of 1RM

Shoulder Press (5 x 1)

90% of 1RM

Warm-up

Warm-up (No Measure)

EDWU

As a team

4 Rounds

200 mt Jog

10 Supine straight leg toe touch

10 Supine leg lowers – in hollow

10 Flex to press

10 1/2 Kneeling KB Press

Spend 5 mins going over Jerk drills with barbell

Then…

Build up to 90% 1 RM press

super-set 2 T2B

Finisher

Warm-up (No Measure)

Finish with some self love

Partner smashing

SMR

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