CrossFit Barwon – CrossFit


Come do this workout with Dudley at 9:15 am :

McGhee (AMRAP – Rounds and Reps)

30-Minute AMRAP of:

5 Deadlifts, 275#

13 Push-ups

9 Box Jumps, 24″
In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.
To learn more about McGhee click here
If you don’t have a 125kg bar scale to the equivalent volume lifted, IE 625kg for fellas and 437.5kg for ladies


Warm-up (No Measure)

30 elephant walks

30 bird dogs

30″ plank

30 glute bridges

3 rounds

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

%d bloggers like this: