CrossFit Barwon – CrossFit

Strength

Metcon (No Measure)

EMOM x 9

1) 10 Banded BTN press to OHS

2) 5 Box jumps ( no squat )

3) 10 KOT squats

Push Press (4 RM, + 3 x 2 at last successful set)

Metcon (AMRAP – Reps)

EMOM x 9

All amraps

1) Ab Wheels

2) HS hold

3) High box step downs

Warm-up

Shoulders (No Measure)

EDWU

2 rounds

10 Kettlebell swings

5 Arm bars per side

5 Tall kneeling Halo per side

5 Half kneeling Kettlebell bottoms up press per side

5 Windmill per side

5 Kettlebell snatch per side

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