CrossFit Barwon – CrossFit


Metcon (AMRAP – Reps)

3 rounds for max reps

3 min AMRAP

16 box step ups with two kbs

12/9 cal ski

max dbl kb snatch

rest 30″

3 min amrap

10 box jumps

12/9 cal row

max dbl kb thruster

rest 30″


Warm-up (No Measure)

8 min of work,

20 walking lunges

20 straight leg raises

20 banded good mornings

20 m quadruped walk

dbl kb technique.

1 dry run round of half reps

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