CrossFit Barwon – CrossFit

Speed

Metcon (Weight)

EMOM x 24

1) 6 Banded KB Swings

2) 3 Banded Pullups or 6 Ring Rows

Accessory Work

Metcon (Weight)

4 rounds of 10:

10 Zottman Curls

5/5 Seated Shoulder ER

Warm-up

Deadlift go to warmup (No Measure)

EDWU

3x

10 KB crosschops

10 kB snatch

10 Box Jumps

10 KB rear good mornings

15 Star jumps

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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