CrossFit Barwon – CrossFit



5 sets of 5 building

superset each set with 10m sled rows


Metcon (AMRAP – Rounds and Reps)

4 min AMRAP

12 Hang Power clean

12 Med ball clean


Warm-up (No Measure)

10 min of:

5 cat cows

10 bird dog paused

15 kb swings

20 banded pull aparts

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

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