CrossFit Barwon – CrossFit

Conditioning

Metcon (Time)

9-7-5

Power Snatch 75/50

18-14-10

Ring Dip

Warm-up

Warm-up (No Measure)

3 rounds

45″ row

15 : rest

45″ Table hold

15″ rest

ring dip shapes and scaling

into: 3 sets

10 Worlds best stretch lunge

6 cat cows

10 box jumps

3 TGU per side

Snatch Technique work

7-8 min working up to power snatch weight for the day

3 rounds

1 power snatch – pause in catch position

3 ring dips – pause in bottom position

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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