CrossFit Barwon – CrossFit


Metcon (No Measure)

E2MOM x 5

60″ Wall sit

3 light

3 med

3 heavy goblet squats

Paused Front Squat (Daily Max double : 5×1 at Daily max double)

Metcon (Time)



Box step overs 22.5/15 kg

Cap 12 min

Rx+ Vest


Squat warmup (No Measure)

3 rounds [

10 dead bugs WITH kettlebell

10 hip swivel extensions with kb + rotate into squat if you’re a hero

10 twisting bears]

Banded Glute bridges holding a the top to Boy – Casey Veggies

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