CrossFit Barwon – CrossFit


Jag 28 (Time)

Run 800 meters

28 Kettlebell swings, 70#

28 Strict Pull-ups

28 Kettlebell clean and jerk, 70# each arm 28 Strict Pull-ups

Run 800 meters
In honor of U.S. Air Force Senior Airman Mark Forester, 29, of Tuscaloosa, AL died on September 29, 2010
To learn more about Jag 28 click here

Cool Down

Warm-up (No Measure)

Box breathing 🙂


EDWU: Warm-up (No Measure)

4 rounds

20 frog pumps

20 samson lunges

20 hollow rocks

then, review kb swing and kb clean and jerk tech

– all in the hips

– use the chest and glute to drive OH

– strong wrists OH

then 2 sets at heavy to moderate weights

5 swings

4 STRICT pullups [ but a box behind you if you cant not kip]

3 kb CJ

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