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

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