CrossFit Barwon – CrossFit
Conditioning
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
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: 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