CrossFit Barwon – CrossFit


Romanian Deadlift (E2OM, 3 x 10″ negative, snatch grip. 5 sets)

Deadlift starting at the hips and going down but not touching the ground

GHD Situps (E2OM, 25 reps. 5 sets)

Accessory Work

Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP

50 double unders

15 pushups on handles

2 legless rope climbs


Warm-up (No Measure)

8 Min movements

20 death march

20 hollow rocks

20 straight arm pull downs

technique work on ghdsu and RDL