CrossFit Barwon – CrossFit
Speed
Metcon (Weight)
EMOM x 10
3 Ascending Box jump overs
6 Russian KB swings
Conditioning
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
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: 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