CrossFit Barwon – CrossFit


Bench Press (3 REP Max)


Rahoi (AMRAP – Rounds and Reps)

12-Minute AMRAP of:

12 Box Jumps, 24″

6 Thrusters, 95#

6 Bar Facing Burpees
In honor of U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, was killed on December 6, 2006
To learn more about Rahoi click here


Warm-up (No Measure)

1 min at each station

med ball pass

med ball over throw

med ball swing

hollow – superman roles


2 rounds

pre wod:

6 box jumps

3 thrusters


3 rounds building

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