“Safety first” has been the motto of the human race for half a million years; but it has never been the motto of leaders. A leader must face danger. He must take the risk and the blame, and the brunt of the storm.

CrossFit Barwon – CrossFit

Strength

Strength day 1b/5

Bench Press (10-8-6-4-2)

Building each set,

starting at 60%-ish

SS: Weighted Step-ups (6 per side, in Overhead squat grip)

Finisher

Finisher DBS/BBJO (AMRAP – Rounds and Reps)

7 Minute AMRAP

10 Alternating DB snatch 22/5/15 kg

5 BUrpee box jump over 24/20″

+10 Sn and 5 BBJO per round

Warm-up

Shoulders (No Measure)

EDWU

2 rounds

10 Kettlebell swings

5 Arm bars per side

5 Tall kneeling Halo per side

5 Half kneeling Kettlebell bottoms up press per side

5 Windmill per side

5 Kettlebell snatch per side