CrossFit Barwon – CrossFit

Endurance

Pull-ups (4-7 sets, 5+ reps wide grip SS 15+ 45′ banded row)

Speed

Metcon (2 Rounds for reps)

2 x 3 Minute AMRAP, Rest 2 min

400 m Run

Max rep Power clean

Warm-up

Warm-up (No Measure)

7 Minutes of:

30 shoulder circles, [15 each way]

30 single arm pull down [15 each side]

15 tuck hollow shoulder opener

post Endurance

Power clean cycling technique

3 sets to get the lunges going,

100 m run

5 power cleans

adjust weight if required

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