CrossFit Barwon – CrossFit


Metcon (Time)

For time

50 Cal

30 DB Front Squats

50 Cal

30 DB Deadlifts

50 Cal

30 DB Cleans

50 Burpees


Warm-up (No Measure)

3 rounds

10/7 Cal

10 death march steps

10 air squats

DB technique work

Front squat



spend 5 min getting your correct loading

Get after it

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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