CrossFit Barwon – CrossFit


EMOM x 10

– 5 Power cleans

– 5 Push Jerks

1 min rest, straight into:

EMOM x 10

– 5 Handstand Pushups strict

– 10 Pistol squats

Power Clean

Push Jerk

Handstand Push-ups Strict

Max unbroken strict handstand push-up


Warm-up (No Measure)

do 3 rounds each

bike while partner does

10 scap shruggs

10 side lying windmills

10 down dog to hindu pushups

into Barbell cycling tech

– Hang muscle clean

– Low hang muscle clean

– Muscle clean

– power clean

– jerk dip

– push press

– push jerk

have a look at scaling HSPU with

– Holds or decreased ROM

have a look at scaling Pistols with

– Banded or box

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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