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

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