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

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