CrossFit Barwon – CrossFit


2223 Interval – kinda (AMRAP – Reps)

2 Minute AMRAP

2 Rope climbs

7 Med ball sit up ball toss 20/14 lb

Max reps OHS

Last round is 3 minutes, or until you do 75 OHS total.

Games Weights [Rx+]

70/47.5 kg

Regular ppl 47.5 / 32.5 kg


Metcon (No Measure)


3 Sets of 20″ ITW


Spend time in the bottom of a squat


EDWU: Warm-up (No Measure)

3 rounds

12 partner anterior pull squats

12 partner pallof press per side

then: Overhead squat progression,

– box squat

– box goblet squat

– pvc press to box squat

– barbell press to overhead squat

– flex press to overhead squat

then quick review on ropes

then do 3 rounds of 7-7

med ball sit up and overhead squat, to whatever progression works best for you

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