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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 – Rounds and Reps)

8 Minute AMRAP

3 Overhead squats 50/35

3 Burpee box jump over 24/20″

+3/3 reps per round

Warm-up

Warm-up (No Measure)

EDWU

30 walking lunges

go get both squat racks

30 walking lunges

adjust the height of ypour 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