CrossFit Barwon – CrossFit

Conditioning

Metcon (Time)

5 rounds for time

40/30 Cal Bike

24 Box Step up 45/30 kg

8 Rope Climbs

Warm-up

Warm-up (No Measure)

5 rounds of:

30 ” bike

20 Bird dogs

10 adduction rows

4 rounds

3 step up per side

1 rope climb ( one rep only)

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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