CrossFit Barwon – CrossFit


CAP20: Metcon (Time)

3 rounds of each for time

4 Deadlifts 160/110kg

8 Burpee box jump overs 24/20″

rest 3 minutes

6 Deadlifts 120/87.5kg

6 Burpee box jump overs 30/24″

rest 3 minutes

8 Deadlifts 80/55kg

4 Burpee box jump overs 37/30″


Deadlift go to warmup (No Measure)



10 Kb Snatch/Side

10 Box Jumps

15 Banded Good Morning

15 Star jumps
This is clearly a heavy difficult WOD [good]

The weights should be about 80/60/40%

Spend time working on HIGH tension deadlift with great setup and lock out, avoid hitching.

Ramp but going sets of 4-3-2 building to the top weight

Deadlift (Data mining)

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