CrossFit Barwon – CrossFit


In each of us there is another whom we do not know.

The goal is to do this fast! The total amount of reps in this benchmark workout is 150 wall balls and every minute you have to complete 2 x power cleans at your body weight. If Body weight is heavy for you pick a weight that you can do to rep TNG at but no so light that its a cake walk. Be consious of squats in the wall ball with lots going on its easy to miss that.

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
EMOM x 2 Power clean at Bodyweight


general warmup

3 Rounds

1. Wall Ball Thruster x 10

2. KOT Squats x 10

3. 90/90 Hips x 10/10

4. Dead Hang 30 Seconds

into skill

into building power cleans

into 4 in emom

1 pc + 5 wall ball

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

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