CrossFit Barwon – CrossFit
Quality Work
April positional work – Pull (Weight)
EMOM x 5
5 ATG split squats per side
EMOM x 5
6 Pull ups ( Goal = +60/25% bwd )
Conditioning
Metcon (Time)
3 rounds for time
50 Double unders
40 Kg Snatch 20/12 kg
30 Box jump overs
20 Ring Pushups
10 Burpees to 9/8′ target
Warm-up
Warm-up (No Measure)
8 minutes of
20 hollow rocks
20 banded good mornings
20 band pull apart
10 table rocks
movement review
do 1/5th of the wod lightly
Stay connected
Social Links (No Measure)
– Group Chat on Discord: https://discord.gg/WcJVSwk3CN
– Join the closed Facebook Group “The Fitness Alley” let the coach know if you’re not in there.
– Follow us on Instagram @crossfitbarwon
– Dudley’s number 0421 711 867