CrossFit Barwon – CrossFit

Endurance

Metcon (2 Rounds for reps)

EMOM x 12

odd: 15/12 Cal

even: 15 OHS 42.5/30 kg

rest 6 min

EMOM x 12

odd: 15 clean and jerk 42.5/30 kg

even: 60 double unders

Accessory Work

Postural work traps (AMRAP – Reps)

4 rounds

5 / side Quadruped Backburners

3-15 Hinge rows

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 into Pre accessory work

Wont have alot if time for a warmup as is a long wod so

7 minutes of

5 cal

5 ohs

5 cj

15 Du

adjust weight and go again

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