CrossFit Barwon – CrossFit

Gymnastics

Metcon (No Measure)

EMOM x 6

6 Inverted Sew saw

rest a bit

EMOM x 6

2 Skin the cat

rest a bit

EMOM x 6

30 ” Hollow hold

Conditioning

Metcon (AMRAP – Reps)

60″

4 Rope climbs

Max evil wheel

60″ max Cal bike

rest 2 min

4 sets

score evil wheel plus bike cal

Warm-up

Warm-up (No Measure)

8 Min AMRAP

3 inch worms

6 table rocks

12 twisting bears

30 skips

Stay connected

Social Links (No Measure)

– Group Chat on Discord: https://discord.gg/WcJVSwk3CN

– 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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