CrossFit Barwon – CrossFit


Metcon (AMRAP – Reps)

2 min on: 90 seconds off

16 Weighted Box Step Ups 45/30kg

Max rep burpee box jumps

4 rounds for max reps


Warm-up (No Measure)

2×1 min per side single leg ball toss and catch

2×1 min per side single leg paloff press

2×1 min per side single leg rdl

into 3 rounds of:

10 Straight leg raises per side

10 single leg 1/2 TTB

10 Birddogs

10 Scap shruggs

10 m straight jumps


Bike 6/4 Cal

4 Step ups

2 down up box jumps

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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