CrossFit Barwon – CrossFit


Metcon (Time)

33 Strict chest to bar pullups

33 box step overs 16/12kg

33 Strict pullups – box behind feet

33 box step overs 24/16kg

33 Kipping pullups

33 box step overs 32/24kg

1 Bar muscle up

Rx+ vest…

[Cap 14 minutes]

Accessory Work

Metcon (Time)

25-20-15-10-5 Weighted anchored situps with a buddy, reps are each


Warm-up (No Measure)


3 sets of 20 per side with a light band

lateral pull down

anterior pull down


supine pull down

into body tension drills

hollow on bench

then hollow into pcv shoulder shruggs

then into pvc pullups