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 😉