CrossFit Barwon – CrossFit

Strength Prep

Metcon (No Measure)

EMOM x 8

1) 10 Dead bugs

2) 10 Bird Dogs

Strength

Deadlift (5 RM in 10 Minute Window)

Hip Thrusts (5 RM in 15 Minute Window)

Finisher

Metcon (Time)

5 Rounds for time

10 Pistols

10 TTB

Warm-up

Deadlift go to warmup (No Measure)

EDWU

3x

10 KB crosschops

10 kB snatch

10 Box Jumps

10 KB rear good mornings

15 Star jumps

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