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
