CrossFit Barwon – CrossFit

Endurance

Metcon (Weight)

5 sets every 5 minutes:

10 Hang Power Clean

10 Push Jerk

10 Hang Power Clean

10 bar facing burpees
No dropping the bar or the round doesn’t count

AHAP

Warm-up

Warm-up (No Measure)

EDWU 6.1

10 Arm circles with scapula

10 Arm over and back

10 Tricep stretch with side-bend

10 Over and under

10 iron cross on floor

10 Walking lunge with twist

10 Walking RDL with leg swing

Drills and Cycling the bar

EMOM x 4 – building

2 HPC – 2 PJ – 2 HPC

Finisher

Warm-up (No Measure)

Time permitting:

Trap stretch

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