CrossFit Barwon – CrossFit


Metcon (Weight)

EMOM x 10

3 Ascending Box jump overs

6 Russian KB swings


Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP in pairs

20 Clean and jerks 40/30 +20/15 Per round

10 Synchro Bar Facing Burpees


Warm-up (No Measure)

Pizza delivery game for 6 minutes, each minute is that amount of burpee to rejoin:

Post Speed work, barbell cycling work

With your friend

3 rounds of 3 clean and jerks

3 synchro burpees

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