CrossFit Barwon – CrossFit


Bench Press (6 set of 10 at about 70% rest 2 min)

Accessory Work

Metcon (AMRAP – Reps)

E2MOM x 5

max strict pullup

max kipping pullup

at 10:00

5 min sandbag front rack hold


Shoulders (No Measure)

2 rounds

10 Kettlebell swings

5 Arm bars per side

5 Tall kneeling Halo per side

5 Half kneeling Kettlebell bottoms up press per side

5 Windmill per side

5 Kettlebell snatch per side
after each round do 30 banded pull aparts and 15 scap pushups

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