CrossFit Barwon – CrossFit


A: Metcon (AMRAP – Reps)

24 Minute AMRAP

All three movements is one rep

10 Overhead lunge

10 Front rack lunge

10 Farmers carry lunge

Do all this on one arm, then switch arm

After both arms done, add 2 reps per/movement/round and carry on

@ 24/16 kg
rest 1 minute

B: Plank (5 Minute AMARP)

Max Plank


Brief: Warm-up (No Measure)



2 rounds

20 dead bugs per side

20 bird dogs per side

20 lateral press per side

review overhead and front rack positions then have a play with weight to figure out where you want to be.

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