CrossFit Barwon – CrossFit


Bench Press

Decline with DBS

20″ Maximum Reps

straight into

40″ snow angles – either of floor or with bands

6 sets RAR (about 2 min)


Metcon (AMRAP – Rounds and Reps)


18 Wall ball shots

9 Sumo Deadlift High Pulls 50/35kg

T Boosted Pullups (AMRAP – Reps)

6 x 10 pullups rest 2 min

work with a friend and spot as required


Shoulders (No Measure)

2 rounds

10 Kettlebell swings

5 Arm bars per side

5 Tall kneeling Halo per side

5 Half kneeling Kettlebell bottoms up press per side

5 Windmill per side

5 Kettlebell snatch per side

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