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 Back Squat
Skill
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP
12 Dumbbell Overhead Walking Lunge 22.5/15 kg
12 V ups
Rx+ Vest
Warm-up
Warm-up (No Measure)
EDWU
30 Walking lunges
Get one rack out
30 Walking lunges
Get the other rack out
30 Walking lunges
get your bar out
30 Walking lunges
put the first weight on your bar