CrossFit Barwon – CrossFit

Body Building

T Boosted Pullups (AMRAP – Reps)

6 x 10 pullups rest 2 min

work with a friend and spot as required

Metcon (Distance)

AMRAP 10 Min,

Meters Sandbag carry

*EMOM 3 BMU [rx+ RMU]

: Floor Press (To song, holding top during rest, use SB or DBs)


Warm-up (No Measure)

4 rounds

5 Ring adduction row/side

5 inch worms

10 banded biceps curls

Post pullups, bar muscle up tech

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