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