CrossFit Barwon – CrossFit


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 (No Measure)


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

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