CrossFit Barwon – CrossFit
Speed
Big Chief (AMRAP – Rounds)
5, 3 minute AMRAPS, 1 min rest
3 Power cleans 70/47.5 kg
6 Dips
9 Air Squats
Warm-up
Warm-up (No Measure)
3 sets
50 skips
30 band pull aparts
15 banded shoulder extensions
Dip ROM drills
10 german arm swings
30″ Table rock hold
30″ rest
3 sets
then
Power clean break down
– Clean deadlift
– Hip connect pull
– Hip connect muscle clean
– Muscle Clean
– Power clean
into:
3 rounds of the WOD building intensity throughout the movements