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CrossFit Barwon – CrossFit

Conditioning

Metcon (Time)

21-15-9

Deadlift 85/55 kg

Overhead squat 42.5/30 kg

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 + Postural work

10 minutes

15 KB rear GM

15 KB Swings

15 banded passovers

15 band pull aparts

10 banded Cat cows

Then tweek OHS and Deadlift while building as a team.