CrossFit Barwon – CrossFit

Quality Work

May Positional work – Push (Weight)

EMOM x 5

20″ Alternating singled leg L sit pulls+ 20″ Elephant walk

EMOM x 5

6 per side decline db press


Metcon (Time)

400 m Sled Carry at total BDW



Double DB Clean and Jerk

2 x Sit ups


400 m Sled Carry


Warm-up (No Measure)

4 sets

6 dbl db deads

6 dbl db hang power clean

6 dbl db push press

12 walking lunges

12 calf raises

12 tib raises

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: