CrossFit Barwon – CrossFit


Metcon (3 Rounds for reps)

15 Minute AMRAP

Max Reps DB Bench press

Max Reps Ring pullups

Straight into

10 Minute AMRAP

Max rep Double Unders

Max rep Toes to bar

Straight into

5 Minute AMRAP

Max weight wall sit with double kb on the shoulders

Max rep Air squats


Warm-up (No Measure)

5 minute AMRAP of skipping – any break everyone does a burpee.

3 sets

5 scap pullups

5 scap shruggs

5 v ups