CrossFit Barwon – CrossFit

Quality Work

June Positional Work Flexion (Weight)

Pre Class

EMOM x 5

5 ATG Split squats per side

Post Class

EMOM x 5

5 Weighted Back supported Shoulder Flexions



10 M Farmers Carry

10 Rear lunge of step

10 Sissy squats

Farmer’s Carry (10M in EMOM)

Accessory Work

Metcon (AMRAP – Reps)

3 sets of 6-10 Nordic Curls


Warm-up (No Measure)

3 rounds,

10 kb atw

10 kb swings single arm

10 goblet squats

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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