CrossFit Barwon – Elite Chinese weightlifting
Speed
Back Squat Jump (3 rep jump, 4 sets)
superset 2 box jumps
Weightlifting
Power Snatch (5 x 2 position – speed – strength)
Warm-up
Warm-up (No Measure)
1 Minute skipping
30 frog pumps
30 a skips
30″ couch stretch/side
4 rounds