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

T Boosted Pullups (AMRAP – Reps)

6 x 10 pullups rest 2 min

work with a friend and spot as required


Metcon (Time)

3 rounds for time

15 KB Long Cycle

100m Sled pull


Warm-up (No Measure)

3 sets building

5 double kb swings

5 double kb clean

5 double kb jerks

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