CrossFit Barwon – CrossFit
Speed
Metcon (Time)
In teams of three
one working
one resting
one biking
sled push up driveway
15 Power clean and jerk
sled push down driveway
sled at 1.5 x bdw
4 rounds each for time
comment team calories and boss team names
Down Regulation
10 minute Squats test
Warm-up
Warm-up (No Measure)
10 minutes of
10 m straight jumps
10 m broad jumps
10 over unders
10 single leg glute bridge
10 patrick step ups
dry run the workout for a couple rounds
