CrossFit Barwon – CrossFit

Strength

E2OM

Set 1, 1×10@20%

Set 2, 1×10@30%

Set 3, 1×10@40%

Set 4-5-6, 3×10@50%

Set 7, 1×1 paused @ 60%

Set 8, 1×1 paused @ 70%

Set 9-10-11, 3×1 paused @80%

Choose either Front or back squat, alternate each time,

try to add 1KG every time you repeat this workout.

Back Squat

Paused Back Squat

Front Squat

Paused Front Squat

Conditioning

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

15 Wall balls

15 KB swings

200m Run

Warm-up

Warm-up (No Measure)

EDWU

30 walking lunges

get one squat rack

30 walking lunges

get the other squat rack

30 walking lunges

get your bar out

30 walking lunges

get the first weights out

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