CrossFit Barwon – CrossFit

Speed

Metcon (5 Rounds for time)

5 Rounds for Race

In teams of “x”

7 Burpee Box Jump Overs

10 Cal Row

13 Double KB clean and Jerk

Handicap winning teams to make race as close as possible

– Where “x” is whatever the coach says

– P2 can start once P2 clear of rower

Warm-up

Warm-up (No Measure)

1 Min on each

Single arm kb swings

Single arm kb cleans

KB Fig 8

Alternating single leg deadlift

rest

2 rounds

KB Clean and jerk Tech

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