CrossFit Barwon – CrossFit

Quality Work

April positional work – Pull (Weight)

EMOM x 5

5 ATG split squats per side

EMOM x 5

6 Pull ups ( Goal = +60/25% bwd )


Metcon (No Measure)

3 rounds of 90″ on 15″ off

Hand over hand sled pull

Bike 70/60 rpm

Russian Kb Swing

Sandbag hold


Deficit DL @75% BDW


Warm-up (No Measure)

Grab a KB and 1 min of each

Alternating KB power clean

ATW – both ways

FIG 8 – both ways

Alternating Single leg DL


2 rounds

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

%d bloggers like this: