CrossFit Barwon – CrossFit


Nights through dreams tell the myths forgotten by the day.


another bencjmark that fits well into our program having thrusters in there but also being a bit longer with “simpler movement” helps to build the conditioning base without doing ergs or running. If you FULL SEND this it wilkl be a lot faster than you may think, sub 9 min maybe. Small warmup into WOD then after volume training to help gymnastics.

Metcon (No Measure)

EMOM x 5 x 3

1) Strict pullups

2) Kipping Pullups x 2 of 1st emom

3) GHD x 3 of first EMOM or hollow rocks x 5 of first emom


30 kb swings

30 elephant walk steps

20 banded OH press

20 air squats

3 rounds

3 rounds building

3 burpees

6 db snatch

3 thrusters

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

Ellen (Time)

3 rounds for time of:

20 burpees

21 dumbbell snatches

12 dumbbell thrusters

Use a single dumbbell on the snatches and a pair for the thrusters.

♀ 35-lb. DBs ♂ 50-lb. DBs
To learn more about Ellen click here