CrossFit Barwon – CrossFit


It must be said that charity can, in no way, exist along with mortal sin.

Force Day

Legs are probable sore… so lets bench! 3 sets of 3 reps, hopefully at 90%+ of your 1 rep max, if you can go all thee sets in under 10 minutes then its not heavy enough. THne like i mentioned that the legs might be sore then some rowing will give you a good blood flow boost and aid in recovery.

Bench Press (3 x 3 @ 90%+ or 9 RPE)

Metcon (Time)

In pairs, UGIG:

1000m Row

800m Row

600m Row

400m Row

200m Row

Shoulder warmup (No Measure)

2 rounds of 10 reps of each:

Arm Bar
Bottoms up press

Finish after 2 rounds with 1 TGU per side
pre row wod

3 rounds

10 rows

10 kb swings

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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