A podium and a prison is each a place, one high and the other low, but in either place your freedom of choice can be maintained if you so wish.

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