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