CrossFit Barwon – CrossFit
Strength
Paused Front Squat (Heavy daily triple)
Conditioning
Metcon (Time)
5 rounds for time
16 med ball cleans
8 burpee pullups
Warm-up
Squat warmup (No Measure)
3 rounds [
10 dead bugs
10 hip swivel extensions
10 table rocks]
20 m monster walk
20 m backwards monster walk
10 m/side banded side step
10 banded squats therapy, 5 without band
then 3 rounds [
30″ wall sit
7 TNG Goblet squat Building ]