CrossFit Barwon – Elite Chinese weightlifting


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)


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.


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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