CrossFit Barwon – CrossFit

Skill

Metcon (Weight)

EMOM x 15

1) 7 Hang power cleans AHAP

2) 7 Box Jumps AHAP

3) 14 Deck squats or 14 Pistol squats [Rx+]

Conditioning

Metcon (Time)

For Time

100m Sled sprint at body weight

50 Push press wall ball shots

100m Sled sprint at body weight

Warm-up

Warm-up (No Measure)

EDWU

60″ amraps to get the blood flowing

rear lunge LHS

rear lunhe RHS

glute bridge

ring row hold

rest

3 sets

HSC technique review

– pull

– pull some more

– pull really hard

– pull to the bar 😉

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