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 – Reps)

EMOM x 12

1) 22 /17 Cal Row

2) 22, kg swings 32/34kg

3) 22 Box jump overs 24/20″

4) 22 situps (Rx+ GHDSU)

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

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