CrossFit Barwon – CrossFit

Speed

Power Clean (EMOM x 10 – 3 reps)

Conditioning

Metcon (Time)

4 rounds for time [ cap 10 ]

42 Double unders

15 Toes to bar

9 Dual Dumbbell Cleans

Warm-up

Warm-up (No Measure)

5 minute walking lunge

100 glute bridges

50 barbell high pulls

40 back rack elbow unders

30 floor hypers

20 jump squats

power clean technique work

post speed work, TTB technique and scaling

3 rounds building

10 DU

3 TTB

3 DB Cleans

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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