CrossFit Barwon – CrossFit


Whenever you find yourself on the side of the majority, it is time to reform (or pause and reflect).

Force Day

Deadlifts, might be a bit more volume then you are used to so really be dialed on the form as to not roast yourself for tomrrow. Go heavy if you can, if you can’t make the form as perfect as you can. The wod looks crazy fun IMO, scale back the DU to about 2 minutes worth, suffer the rest

Deadlift (2 sets of 4 @ 60%
2 sets of 4 @ 70%
2 sets of 4 @ 80%+)

Metcon (Time)

For Time:


Burpee over 40″/36″

100 Double Unders after each set

Deadlift go to warmup (No Measure)



10 side lifts

10 kB snatch

10 paused crunch

10 KB rear good mornings

15 Star jumps

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