CrossFit Barwon – CrossFit


Metcon (Time)

100m Farmers Carry at Bodyweight

25 Burpee box step ups

100 Double unders

3 rounds for time

In a Vest for Rx+


Warm-up (No Measure)

40m single arm carry of each


front rack


20 banded good mornings

3 rounds

Then Ramping farmers carry weights with DU prac

20m carry

20 DU

repeat and build

Stay connected

Social Links (No Measure)

– Group Chat on Discord:

– 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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