CrossFit Barwon – CrossFit


Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP

5 Deadlifts

10 Box Step Ups

♀ 77kg and 10s

♂ 115kg and 15s


Deadlift go to warmup (No Measure)



10 side lifts

10 kB snatch

10 paused crunch

10 KB rear good mornings

15 Star jumps

Warm-up (No Measure)

box step up technique work

– correct box height

– correct foot angle

– correct knee angle

– correct finish position

Into Deadlift tension building with light to moderate weights


– Floating deadlift

spend 10 minute building to a set of 3 deadlift with virturious form

destroy wod

cool down and stretching work after

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