CrossFit Barwon – CrossFit


Have you ever sensed that our soul is immortal and never dies?

Speed Day

Light loading before a heavy finish to the week.

The 11 minute EMOM makes a final come back in thos cycle and also combining that with interferance work. if you can finish this, the program worked… if you can’t then i’ve over programmed… shoot for the stars ey?

Metcon (Weight)

EMOM x 10

1) 3 seated box jumps

2) 20″ weighted plank


8 min of:

15 KB swings

15 Hanging tucks

15 hollow rocks

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

Metcon (AMRAP – Reps)

11 Minute EMOM

1) 22/17cal ski

2) 25 pushups

3) 100 Double unders

4) rest

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