CrossFit Barwon – CrossFit


Bench Press (Emom x 12: 3 decline press at 39%)

Front Squat (EMOM x 12: 6 Goblet Squat at 34%)

Accessory Work

Metcon (Weight)

4 sets of

90″ wall sit

20 Dual Kb swings


Warm-up (No Measure)

with a partner,

30″ on each, twice through

med ball chest pass

side pass

other side pass

wall ball shot to each other


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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