CrossFit Barwon – CrossFit


Nothing beautiful without struggle.

Power day

How efficient can you be. plus a bit of overhead positioning of course! got jokeing about the sub 5 thing, aim of that, of course you’ll go over or under but thats the goal.

Push Jerk (Daily 2 Rep max)

Grettel (Time)

10 Rounds For Time:

3 Clean and Jerks (135/95 lb)

3 Burpees Over the Bar
To learn more about Grettel click here
goal for today is sub 5, yes 2 rounds per minute!!!

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

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 wod 2 rounds

6 barbell clean and jerk

6 downup overs

then ramp weight to wod weight

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