SUPER TOATAL ( Tommy’s Birthday )


Its time to lift heavy shit and celebrate our not so little legends birthday.



CrossFit Barwon – CrossFit


Workouts will always suck you just become better at putting up with it.

Its time to get under the bar for some squats. Back squats that is. Now you might not be used to this much volume so go easy…

Back Squat (5 x 8 @ RPE 6 ( working sets ))

tempo is 2111

Metcon ( time ) (Time)

50 Toes 2 Bar

50 Cal Erg ( ski or row )

50 Ring Dips

50 Cal Erg ( opposite )
Good luck


7 Minutes for quality

Kang Squat x 8

Straight Leg Raises x 8 Es

Skull Crusher x 10

Glute Bridge x 10

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

%d bloggers like this: