CrossFit Barwon – CrossFit



A: Bench Press (Max unbroken rpes at 20/15 kg)


1 – use a friend to count because this number might be VERY HIGH

2 – must OBVIOUSLY touch the chest and be locked out

3 – never rest longer then 1 breath, your friend can also help you here.

4 – do not re-rack the bar, you shouldn’t be able to

B: Metcon (Time)

4 giants sets for time, rest 2 min between

15″ isometric ring pullup hold

15 GHD rows 40/30 kg

10 snow angles


Hanging (No Measure)

15 seconds on / 15 seconds off

Under hand passive

Under hand active

Over hand passive

Over hand active
for 10 minutes


EDWU: Warm-up (No Measure)

3 rounds

30″ hang

30″ arch

30″ band pull apart

30″ scap shruggs

Have a quick bench press review regarding shoulder position and bar path

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