CrossFit Barwon – CrossFit


Metcon (3 Rounds for time)

4 Min to complete.

30 Partner anchored sit ups with high 5

20 Front squats 60/43 kg, while partner Hangs

30 Synchro bar facing burpees

3 minutes rest

Losers do 400m Run in the rest

3 races


Metcon (No Measure)

Burpee: 3 sets

10 Partner pushups with hand tap

12 Russian Kbs HEAVY

Front Squats

100 Med Ball squats in pairs if you put the ball down, 30 synchro walking lunges


Saturday (No Measure)

Med Ball Madness
Lets go through a round as a big team

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