CrossFit Barwon – CrossFit


Metcon (Time)


Burpee Pullups

Thrusters 20/15kg, + 10/7.5kg per round


Squat warmup (No Measure)

3 rounds [

10 dead bugs

10 hip swivel extensions

10 table rocks]

20 m monster walk

20 m backwards monster walk

10 m/side banded side step

10 banded squats therapy, 5 without band

then 3 rounds [

30″ wall sit

7 TNG Goblet squat Building ]

Warm-up (No Measure)

Squat clean thruster technique work

– spend 10 minutes working to the TOP weight of the day so then to work backwards to find start weight

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