CrossFit Barwon – The Precariats

Strength

Metcon (No Measure)

1) 5 min Backwards running

2) 5 sets of 20 per side in 10 min or less.

Heal elevated step downs

3) 3 sets of 10 nordic curls using slow as possible eccentric

4) 3 sets or 10 reverse nordics

Conditioning

Metcon (Time)

4 rounds for CO2 tollerance

400m run AFAP

2 min rest

without mouth breathing at all

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