CrossFit Barwon – CrossFit


Elijah (Time)

4 rounds for time

3 Peg Board Climbs

6 Sandbag Cleans

12 Sandbag Walking lunge

no Rx, just Heavy


Warm-up (No Measure)

PVC balanceing for 2 min per side

3 rounds

20 meter banded kb carry

20 KB suitcase deadlifts

20 deadbugs

How to sandbag clean

– Deadlift

– Lapping

– Violent Hip Extension

How to Peg Board

– Be a badass

3 sets building

2 cleans

4 lunges

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

%d bloggers like this: