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