CrossFit Barwon – CrossFit
Speed
Thruster (EMOM x 10 – 4 Thrusters)
Burn
Metcon (Time)
3 Rounds for time with a buddy, UGIG
10/7 Cal Bike
10 Dual Kb Snatch to thruster
Warm-up
Warm-up (No Measure)
3 sets
20″ supine grip dead hang
10 light french press
10 cat cows
into 3 sets
10 bird dogs with pause
10 side lifts
10 toe hold squats
into thruster perfection work as a group
5 min to build to the correct weight
post EMOM,
KB Snatch technical work
2 rounds with your friend
2 cal
2 KB Snatch to thruster
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