CrossFit Barwon – CrossFit


Metcon (AMRAP – Rounds and Reps)

12 MInute AMRAP

7 Burpee to Target

5 Toes to bar

3 Clusters 75/50 kg

Warm-up (No Measure)

5 min skipping and if anyone breaks all do a burpee

8 min of:

10 table rocks

10 over unders

10 straight leg raise per side

10 air squats

Cluster Technique work

then into toe to bar technique and scaling between building Clusters.

finish with 2 rounds of:

3 burpees to target

2 toe to bar

1 cluster

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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