CrossFit Barwon – Elite Chinese weightlifting

Skill

Metcon (No Measure)

3 sets of each in order

200m KB banded carry

20m Overhead barbell carry

20m/side Single arm barbell carry(start with db if required)

Weightlifting

Metcon (Weight)

In teams,

50 Med ball over bar.

Max Height Box Jump (Distance)

Max Height Box Jump
every hesitation is a body weight sled push,

get mad at me, i can take it.

Warm-up

Metcon (No Measure)

YEs i know this is not “Olympic weightlifting” but it is to make you better at it.

So have a bit of fun tonight and get after it.

We’ll still do the Chinese oly warm up cuz its good.

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