CrossFit Barwon – CrossFit

Competition

Metcon (Time)

21-15-9-6-3

Strict Hand stand pushup

Front squat 87.5/57.5 kg

Bar facing Burpee over bar

Skill

Warm-up (No Measure)

Movement prep, 3 sets of each pair

10 Weighted Cossack squats

10 cat cows

10 scap shruggs

10 spanish squats

10 close grip press

10 box squats in FS

Building the clean/ Front squat to get the most from this element

Warm-up

Warm-up (No Measure)

EDWU into skill

then 3 sets

3 reps of each

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