CrossFit Barwon – CrossFit


Metcon (AMRAP – Rounds and Reps)

9 Minute AMRAP

5 Burpee Pullups

5 Sandbag Loads

10/7 Cal Ski

Rest 2 min

9 Minute AMRAP

10 Box Jumps

20 m Dual KB Front Rack Carry

10/7 Cal Row


Warm-up (No Measure)

5 min skipping where if anyone breaks all do 1 burpee

into 3 sets:

10 bird dogs

5 elevated jefferson curls

5 board jumps

5 cal ski

5 cal row

Sandbag loading technique and practise for 10 min to find best load for the day.

dry run each triplet to make sure syntax works well.

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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