CrossFit Barwon – CrossFit

Strength

prep

Metcon (Weight)

EMOM x 8

1) 20 Face pulls

2) 6 Z press

Strength

Push Jerk (10 x 3-4)

Pendlay Row (10 x 7-8)

Finisher

Metcon (No Measure)

Find 6 different things to do curlz with:

then Curls for 30″ and band pull apart for 30″ of each

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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