‘Some are born great, some achieve greatness, and some have greatness thrust upon them.’

CrossFit Barwon – CrossFit

Speed

Metcon (No Measure)

EMOM x 8

1) 8 box Jumps

2) 12 Ab wheel roll outs

Strength

Paused Back Squat (4 sets of 8 Paused Back Squats ( Last +) – across)

Accessory Work

Metcon (Time)

100 Box Step ups

24/20″ with 45/30 kg

Warm-up

Squat warmup (No Measure)

3 rounds [

10 dead bugs WITH yoga block

10 hip swivel extensions no hands

10 table rocks]

Banded Direction steps with rest on KOT hold to

Crowd control – Dimitri Vegas

then 3 rounds [

30″ wall sit – varations

7 TNG Goblet squat Building wide/close/regular ]