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.