CrossFit Barwon – CrossFit


Front Squat on the 0:00

Bench Press on the 1:30

A: Front Squat (Every 3 minutes for 7 sets)

Starting at 70% and building

B: Bench Press (Every 3 minutes for 7 sets)


Metcon (2 Rounds for reps)

2 minute AMRAP r 1, 2 sets

20 dumbbell hang clean and jerk AHAP

Max Wall ball shot in remaining time


Warm-up (No Measure)

EDWU 5.1

10 minutes of

10 leg swings in various ways

10 kb goblet lunge

10 plate french press

10 kb bent over row


sets of 10-8-6-4 of front squat and bench [building]