If you, as a leader, put others above yourself… If you care for your team first and foremost… then you will absolutely win.

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

Strength

Metcon (Weight)

Knee health work

10 Double kb front squats AHAP

sled push down and up AHAP(but fast)

60″ wall sit, double kb

rest

4 sets

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