CrossFit Barwon – CrossFit Bootcamp


Metcon (Time)

5 rounds for time

1 Press

3 Push press

5 Push jerk

7 Toes to bar

@90%of your press

Must be unbroken, if not, start the whole round over.

Shoulder Press (Data mining )

Body Building

Metcon (No Measure)

3 sets,

2 Min at each – no rest

Lu Raise

Banded tri pull down


Shoulders (No Measure)


2 rounds

10 Kettlebell swings

5 Arm bars per side

5 Tall kneeling Halo per side

5 Half kneeling Kettlebell bottoms up press per side

5 Windmill per side

5 Kettlebell snatch per side
Barbell movement technique for the three lifts.