In fact, you have more to fear from friends than from enemies. If you have no enemies, find a way to make them.

CrossFit Barwon – CrossFit

Strength

The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)

Then 8 Minutes of,

10 Russian baby maker squats with KB

3 Squat jumps bounding

10 Palof press per side

3 Sissy Squats (yes, that’s their name)