CrossFit Barwon – CrossFit


The Study of philosophy is not that we may know what men have thought, but what the truth of things is.

TOday is a very high skill day, if this is not your jam don;t stress, we can break it down to meet you at where you are. spend a bit of time on movements and get the positions before you add load and or skill. Take the time and et your scaling correct and you’ll have a great wod. Ego trip and you’ll not so much.

Snatch Balance (7 x 1 @ 70% or RPE 7
Building )

Olympic LIfting Warmup 2023 (No Measure)

150 skips
15 per side touch down squats
15 per side Banded Deep lunge IR
15 per side KB kneeling hip shift
15 per side Ankle baned joint mob’
15 Pre side Touch down squats
Then all with 2″ pauses and .5-2.5 kg weights
15 Prone T raise
15 Prone ER raise
15 Prone Box raise
10 Tempo Back burners

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

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP

9 Power snatch

6 Evil wheels

3 Bar mucles ups

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