CrossFit Barwon – CrossFit


Metcon (Calories)

10 min amrap

ski cals

emom 1 deadlift at 145/100 kg

rest 5 min

10 min amrap

bike cals

emom 2 weighted pullups at 20/10 kg


Deadlift go to warmup (No Measure)



10 KB crosschops

10 kB snatch

10 Box Jumps

10 KB rear good mornings

15 Star jumps

Warm-up (No Measure)

deadlift and ski technique work

spend 10 min ramping to game 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

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