CrossFit Barwon – CrossFit

Hero

Glen (Time)

For Time:

30 Clean and Jerks, 135#

1-Mile Run

10 Rope Climbs, 15′

1-Mile Run

100 Burpees
In honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012
To learn more about Glen click here
Time goals

3 min C+J

3 min RC

5 min burpees

8 min runs

= 27min

Warm-up

Warm-up (No Measure)

600m run with a friend and a med ball between you.

Skill work on the rope climb.

Barbell cycling technique.

then warming up with TNG 5 reps c+j and a 100 m run after each round, 3-5 rounds to find correct weight.

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