CrossFit Barwon – CrossFit

Endurance

Metcon (Time)

For Time

600 m run

50 Clean and jerks 45 / 30

600 m run

100 Dumbell snatch 22.5 / 15

600 m run

50 Dumbbell Thrusters 45 / 30

in a vest is Rx+

Warm-up

Warm-up (No Measure)

Double tabata

Good mornings with a band

calf raise – alt streight leg and KOT

Double tabata

broad jumps

glute bridge

Hip extension positions review

– Clean middle

-Jerk dip

– Snatch middle

– Thruster transition

3 sets or 100 m run and 5 of each movement prior to starting

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