CrossFit Barwon – CrossFit
Skill
Farmer’s Carry (2-4 sets of 10 m)
Starting point so don’t have to be insane loading, if you’re still learning that’s OK, can push the load if you’re feeling good
Speed
Metcon (AMRAP – Reps)
6 Minute AMRAP
20 Alternating Dumbbell Snatch
10 Burpee Over Dumbbell
Warm-up
Warm-up (No Measure)
10 Minutes
10 single arm deadlift
10 single arm swings
repeat other side
30″ oblique activation
Farmers carry technique points of performance
pre wod 3 sets to get the lunges moving
8 DB snatch
4 burpees
4 breaths