CrossFit Barwon – CrossFit


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Speed Day

Going back to basics with our simple box jumps and then going off the rails with bar traverse crazy-ness. have some fun with it, and try to not doo all your pulling in the frontal plane. into a classic deathby style wod where this becomes a total mental game, scale so you can get past round 10.

Max Height Box Jump (Distance)

Max Height Box Jump
EMOM x 10

1) 3 Box Jumps

2) Monkey bar traverse, 6 reps with pullups

Metcon (AMRAP – Rounds and Reps)

Death By:

Kb Swing + Ring Dip

Starting at 1 of each.


3 rounds

30 skips

10 hanging tucks

5 deck squats

10 banded pass overs

5 scap pullups – Single arm?

how to rotate on bars

– pack shoulder

– monkey grips

– body tension

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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