CrossFit Barwon – CrossFit


Metcon (AMRAP – Rounds and Reps)

24 Minute AMRAP in pairs

7 Synchro Deadlifts

7 Synchro bar facing burpees

200m m run together
the trick to this is to get the right deadlift weight so you and your partner can more at roughly the same speed.[ Target is body weight], If your partner is super quick, make them ware a weight vest.


Warm-up (No Measure)

Med ball madness,

into deadlift work starting with:

Deadbugs for limb stabilization

Single arm kb deadlifts for lateral stabilization

Kb rear deadlifts for bar path

then start ramping deadlifts and tempo with your partner

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