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
