CrossFit Barwon – CrossFit

Conditioning

Metcon (6 Rounds for time)

Every 5 Minutes for 3 sets of each

1 round of DT[

12 Deadlifts

9 Hang Power Cleans

6 Push jerks]

20/15 Cal Bike

3 Rounds of Cindy[

5 Pullups

10 Push ups

15 Air Squats]

20/15 Cal Row

Warm-up

Warm-up (No Measure)

5 min AMRAP skipping – any time anyone breaks do 1 burpee squat jump.

Movement Review on all the barbell lifts

– DL

– HPC

– PJ

4-5 rounds for movement prac

5 Air squats

3 deadlifts

4 push ups

2 hang power clean

3 pullups

1 push jerk

Stay connected

Social Links (No Measure)

– Group Chat on Discord: https://discord.gg/WcJVSwk3CN

– Join the closed Facebook Group “The Fitness Alley” let the coach know if you’re not in there.

– Follow us on Instagram @crossfitbarwon

– Dudley’s number 0421 711 867

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