CrossFit Barwon – CrossFit

Hero

Ryan (Time)

Five rounds for time:

7 Muscle-ups

21 Burpees

Each burpee terminates with a jump one foot above max standing reach.
In honor Maplewood, MO Firefighter, Ryan Hummert, 22, killed by sniper fire July 21st 2008.
To learn more about Ryan click here
Speed goals, 10 Min +- 2 min

One set of Muscle ups

scale burpees to 15 or 10 to maintain intensity.

Warm-up

Warm-up (No Measure)

NEW EDWU not fully developed so won’t have one today :-0

Blood flow work

4 rounds

20 Step single DB death march

5 Inch worms w’ pushup

Muscle up work [bar]

– Olympic hold to feel lats and abs

– Straight arm pull down on bar

– Kip swing with band to keep legs straight

– Hips to bar pullup

– Swing

– Bar muscle up

Breathing 4 rounds to get the feel of the WOD and start up the lunges.

2 BMU or equilivent

10 down ups

100m run

10 Breaths

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