CrossFit Barwon – CrossFit

Wod links

Daily Wod brief

https://youtu.be/4rdjv2UvT7k

6:30 am Zoom link

https://zoom.us/j/97973770775

5:30 pm

Zoom Link

https://us02web.zoom.us/j/2798529408?pwd=ejhKcUFYZzNod0pCUzl4R0g1TUpRQT09

Meeting ID: 279 852 9408

Passcode: barwon

Youtube Link

https://youtu.be/YnVVfz6OjbQ

Speed

Metcon (Time)

21-15-9

Dumbbell snatch

2 x jumping lunge

7 minute cap

Endurance

Metcon (Time)

For Time

EMOM x 20

Every even minute do 10 Air squats + 100 m run

Every Odd minute do 10 Pushups + 100 m run

Rx+ do the pushup round backwards

Warm-up

Warm-up (No Measure)

400m jog,

30 death march steps

30 dead bugs

30 straight jumps

2 rounds for blood flow – stay as warm as possible while doing this

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