CrossFit Barwon – CrossFit

Speed

Metcon (AMRAP – Reps)

EMOM x 12

1-3-5) 15 Cal Bike Sprint

2) 10 Double DB Clean and Jerk

4) 10 Double DB Snatch

6) 10 Double DB Thruster

rest 4 minutes

EMOM x 12

1-3-5) 15 Cal Row

2) 10 Double KB Clean and Jerk

4) 10 Double KB Snatch

6) 10 Double KB Thruster

Warm-up

Warm-up (No Measure)

10 minutes of movement

30 skips

20 walking lunges

20 single arm kb swings

Then into Kb Technique of the three lifts

– Hip power

– Hips from ground to shoulders

– Hips from shoulders to overhead

– Hips from ground to overhead

three rounds of (building process)

5 cal

3/3/3 DB movements

5 cal

3/3/3 KB movements

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