CrossFit Barwon – CrossFit

Competition

Metcon (Time)

For time:

25 Box Jumps 20″

50 KB Swings

25 Box Jumps 24″

50 SDHP

25 Box Jumps 30″

50 KB Snatches

25 Box Jumps 34″
KB Weight: 24kg

RX+ 32kg

Time Cap: 25 mins

Warm-up

Warm-up (No Measure)

EDWU 6.1

3 Rounds

10 Kossack Squats

20 PVC Passovers

30 Frog Pumps

Let’s look at efficient movement for the SDHP

Then EMOM x 6 – building

1) 2 Box Jumps + 4 KB Swings

2) 2 Box Jumps + 4 SDHP

3) 2 Box Jumps + 4 KB Snatches

Finisher

Warm-up (No Measure)

5 Mins: Shoulder stretches

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