CrossFit Barwon – CrossFit


Find your biggest Comples of:

1 Press

3 Push press

5 Push Jerks

Shoulder Press (1s)

Push Press (3s)

Push Jerk (5s)


Metcon (Time)

15 DB Floor press

15 DB Clean and jerk

15 DB Snatch

2 rounds per side

5 Burpees if you break


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
Technique Work on the Press lifts

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