CrossFit Barwon – CrossFit


Thruster (EMOM x 10 – 4 Thrusters)


Metcon (Time)

3 Rounds for time with a buddy, UGIG

10/7 Cal Bike

10 Dual Kb Snatch to thruster


Warm-up (No Measure)

3 sets

20″ supine grip dead hang

10 light french press

10 cat cows

into 3 sets

10 bird dogs with pause

10 side lifts

10 toe hold squats

into thruster perfection work as a group

5 min to build to the correct weight

post EMOM,

KB Snatch technical work

2 rounds with your friend

2 cal

2 KB Snatch to thruster

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