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

30 Cal bike

15 Power clean and Jerks

OR: Metcon (Time)

3 rounds for time

30 Cal Row

15 Power snatch

OR: Metcon (Time)

3 rounds for time

30 Cal Ski

15 Thrusters

Warm-up

Warm-up (No Measure)

Barbell complex for 3 sets

5 or each

Deadlift

Hang power clean/snatch

Press/BTN press

Front/Overhead Squat

4 rounds

5 Cal

2 Barbell lift

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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