CrossFit Barwon – CrossFit


A: 50 Strict pull ups for time (Time)

Any grip [ Cap 6 minutes ]

Rx+ chest to bar any grip
Ditch the EGOS and go for qualty.

If you cannot do a strict pullup, Buddy up and do 6 Minutes of as many spotted pullups as you can.

B: Metcon (AMRAP – Reps)

EMOM x 10

1) 20″ Arch + 14 m Crab walk

2) 20″ hollow + 7 Strict TTB


C: Run Conditioning 1.1 (Time)

For time

400m run

rest 60

800m run

rest 120

400m run
Sub for 500m Row or 1000m bike per 400m run as required, if you start with a row/bike, finish on it.


EDWU: Warm-up (No Measure)

3 sets

30 Straight arm pull down

30 band pull apart

30″ plank

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