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
