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 (No Measure)

3 rounds

200m carry

15 kb swings

15 goblet squats

Goal is to never put the KB down

Warm-up

Warm-up (No Measure)

EDWU

30 walking lunges

go get both squat racks

30 walking lunges

adjust the height of your racks

30 walking lunges

put a bar in your rack

30 walking lunges

get some weights out and/or load up your bar to the start weight

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