CrossFit Barwon – CrossFit


Find out what a person fear most and that is where he will develop next.

Welcome to fran day, this is the workout that we’ve been planning to destroy for about 19 weeks so feel free to go ahead and destroy it!

Kinda mean i know to put the clean after but… you’ll be ok.

The goal is to send it with zero regard for self preservation.

Fran (Time)

Thrusters, 95# / 65#

Clean (1 Rep max)


1 min bike

1 min row

3 rounds

into, 3 sets

10 hollow lifts

10 toe hold squats

10 ring rows

10 pvc flex press

emom x 6

3 thrusters + 3 pull-ups  ~

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 for personal training and admin; 0421 711 867
– Zak for personal training and nutrition coaching; 0416 671 733