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 )


Romanian Deadlift (5 x 8/8 single leg, -SS- 20/20+ single leg tuck)

Deadlift starting at the hips and going down but not touching the ground


Amanda (Time)

3 Rounds for time of 9-7-5 reps of:

Ring Muscle-ups

Snatch, 135#/95#


Warm-up (No Measure)

Ring MU up tech work

Alternating with snatch work

10 hollow rocks

5 pullup

5 dips

3 snatch

building for 3 sets

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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