CrossFit Barwon – CrossFit


Elizabeth + (Time)

For time


Power cleans 80/55 kg

Strict ring dips


Warm-up (No Measure)

2 min per side, PVC balance.

stepping or falling everyone does a burpee

3 sets

30″ couch stretch per side

30″ lat stretch per side

20 kb swings

20 table rocks

Power clean technique

– front rack shape

– half squat

– drop power squat

– high hang power clean

– hang power clean

– power clean

review dip shape and scaling

5 rounds

3 dips

3 power cleans building

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