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