CrossFit Barwon – CrossFit


Farmer’s Carry (2-4 sets of 10 m)

Starting point so don’t have to be insane loading, if you’re still learning that’s OK, can push the load if you’re feeling good


Metcon (AMRAP – Reps)

6 Minute AMRAP

20 Alternating Dumbbell Snatch

10 Burpee Over Dumbbell


Warm-up (No Measure)

10 Minutes

10 single arm deadlift

10 single arm swings

repeat other side

30″ oblique activation

Farmers carry technique points of performance

pre wod 3 sets to get the lunges moving

8 DB snatch

4 burpees

4 breaths

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