CrossFit Barwon – CrossFit


A: Back Rack rear lunge

4 sets for load,

6 box jumps 30 / 24″

9 Strict pullups

12 rear lunge off step – building

rest 2:30

B: Metcon (Weight)

6(3 per side) sets of the following carries for load

20m overhead

40m front rack

60m farmers


EDWU: Warm-up (No Measure)

3 sets

20 partner paloff press/side

20 Russian step ups

20 frog pump

20 close stance kb squat – build

Lets have a quick look at lunge patterns

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