CrossFit Barwon – CrossFit
Hero
Badger (Time)
Three Rounds for time of:
30 ‘Squat’ Cleans, 95#
30 Pull-ups
Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
To learn more about Badger click here
Warm-up
Warm-up (No Measure)
EDWU
8 minute of movements prep
10 Kb swings
10 Kb goblet squats
20 band pull aparts
20 band pull downs
40 skips
Technique on pulling down into the clean to save time.
3 sets of
3 cleans
3 pullups
3 shuttle runs