CrossFit Barwon – CrossFit

Speed

Thruster (EMOM x 10 – 2 Clusters – ideally TAG)

Conditioning

Metcon (Time)

3 rounds for time

30 Dumbbell Hang clean and jerk

30 Toes to bar

Warm-up

Warm-up (No Measure)

Tabata

KB swings alternating with KB goblet thruster

Cluster Technique work

– Press

– Push press

– Thruster

– Hang Clean thruster

– Cluster

Spend 5 min building to a start weight

Post EMOM

TTB work

– set up shape

– jump to hollow

– 1/2 TTB

– 3/4 TTB

– TTB

2 rounds of 5 of each

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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