CrossFit Barwon – CrossFit
Weightlifting
Romanian Deadlift (E2OM, 3 x 10″ negative, snatch grip. 5 sets)
Deadlift starting at the hips and going down but not touching the ground
GHD Situps (E2OM, 25 reps. 5 sets)
Accessory Work
Metcon (AMRAP – Rounds and Reps)
7 Minute AMRAP
50 double unders
15 pushups on handles
2 legless rope climbs
Warm-up
Warm-up (No Measure)
8 Min movements
20 death march
20 hollow rocks
20 straight arm pull downs
technique work on ghdsu and RDL