CrossFit Barwon – CrossFit


“Opportunities don’t happen, you create them.”

Today we are loading the hamstrings with the RDL then doing some classic CrossFit… I know you will all love this one.

Romanian Deadlift (RDL) (5×8 ( Working Sets ) @RPE6.5)

Tempo is 3110

Metcon ( TIME ) (Time)

3 rounds for time of:

25 deadlifts

800-meter run

♀ 155 lb ♂ 225 lb
Lessss go

Deadlift go to warmup (No Measure)



10 side lifts

10 kB snatch

10 paused crunch

10 KB rear good mornings

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

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