CrossFit Barwon – CrossFit


Metcon (Time)

For Time


Deadlift 125/87.5 kg

2 x Evil Wheel
Rx + Vest


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 technique work

– Stance

– Midline

– Line of action to knee

– Line of action below the knee

– Bottom Position

Evil Wheel technique

– Spine position

– Shoulder position

– Pattern through the movement

10 min working towards the correct weight doing triples.

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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