CrossFit Barwon – CrossFit

Conditioning

Metcon (AMRAP – Rounds and Reps)

14 Minute AMRAP

3 Thrusters 40 / 30 kg

3 Bar facing Burpees

+ 3 reps per round, once you finish the 15s, + 20/12.5 kg and start again

Warm-up

Squat warmup (No Measure)

3 rounds [

10 dead bugs WITH kettlebell

10 hip swivel extensions with kb + rotate into squat if you’re a hero

10 twisting bears]

Banded work

10 m broad jumps

20 m lunge

10m side step

10m other side step

wall sit until everyone has done this, then do it all again.
Thruster tech and triage

EMOM x 5

3 Thrusters building

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