CrossFit Barwon – CrossFit


Elizabeth (Time)


Clean, 135# / 95#

Ring Dips

Accessory Work


3 supersets 6-10 of each


Hinge rows

Standing Culrs

Weight if too strong, band if not strong enough


Warm-up (No Measure)

3 rounds

1 min of skipping

20 banded hip abductions

20 kb swings

20 table rocks

Technique work on the clean

Into 3 rounds

5 cleans

5 dips

Ramping up the clean weight

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