CrossFit Barwon – CrossFit
Endurance
Metcon (AMRAP – Rounds and Reps)
E2OM
7 Burpee box jump overs 24/20″
7 Hang power snatch
7 Thrusters
@ round 6, Death by (+1)
52.5/36kg
Accessory Work
Pre: Postural work traps (AMRAP – Reps)
4 rounds
5 / side Quadruped Backburners
3-15 Hinge rows
Post: Pullup EMOM x 5 (AMRAP – Reps)
EMOM x 5
Kipping pullups
Or
Strict pullups [rx+]
Alternating each time
Warm-up
Warm-up (No Measure)
EDWU + Pre acc work
Into HSP the thruster technique
HSP cycling
Thruster efficiency
5-4-3-2-1
BBJ Over
HPS
Thruster
Starting at the bar and building