CrossFit Barwon – CrossFit

Strength

Metcon (Weight)

EMOM x 16

1) 20 m Carry AHAP

2) 10 Cal bike or row

Speed

Metcon (AMRAP – Rounds and Reps)

Death by –

Jump lunge per side

Dumbbell Snatch per side

Warm-up

Warm-up (No Measure)

Tabata for 6 min

Dead bug

alternating with

Bird Dog

Walking Lunges with rest on one leg to

Ride It (Jonas Blue Remix)- Regard, Jonas Blue

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