CrossFit Barwon – CrossFit

Skill

1 min on 30″ off

Med ball pinch wall sit

5 sets

straight into

15 down, 15 bottom, fast up, 1 minute rest

Back squat

5 sets

Back Squat (Skill reps)

Endurance

Metcon (Weight)

in a 12 minute window

as many sets as possible

12+ non stop Spanish squats

1 x Sled push

Warm-up

Warm-up (No Measure)

3 sets for blood flow

30 walking lunges

30 hollow rocks

30 step death march

between sets get out a rack and bar for squats

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