CrossFit Barwon – CrossFit


JBo (AMRAP – Rounds)

28-Minute AMRAP of:

9 Overhead Squats, 115#

1 Legless Rope Climb, 15″

12 Bench Presses, 115#
In honor of U.S. Army Staff Sgt. Jeremie “JBo” “Bubba” Border, 28, of Mesquite, Texas, died Sept. 1, 2012
To learn more about JBo click here


Metcon (No Measure)

Squat shape:

1 Min hip flexor stretch per side

15, KB Box Squats bare feet


EDWU: Warm-up (No Measure)

10 Paused Cat cows MUST USE BREATH

10 Supine PVC flexion MUST USE BREATH

then 2 rounds – [round 2 with bar?]

20 face pulls

10 KB Box squats with t spine regain

10 Box Sotts press

10 sotts press to OHS of box

3 rounds for 3 ohs

1 rope pullup

3 bench press/ floor press/ pushup

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