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%

Working off your OVERHEAD squat

Overhead Squat

Snatch Balance

Accessory Work

Metcon (Weight)

3 rounds for fun

1 minute double kb front rack wall sit

5 double kg thrusters

5 double kb overhead squats

1 minute plank

Warm-up

Warm-up (No Measure)

EDWU

15 walking lunges

15 pass overs

get your racks out

15 walking lunges

15 pass overs

adjust your racks

15 walking lunges

15 pass overs

get your bar out

15 walking lunges

15 pass overs

get some weights out

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