CrossFit Barwon – CrossFit


Live Follow Along workout on youtube, 9:30 am


Severin (Time)

50 Strict Pull-ups

100 Hand Release Push-ups

Run 5k

If you’ve got a 20# vest or body armor, wear it.
In honor of U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, MS, died August 2, 2009 in Qole Gerdsar, Afghanistan
To learn more about Severin click here
Use the most creative pullup location you can find, tree, play ground, railing ( be safe obviously).

Scale pullups to jumping with a paused at the top or slow eccentric.

Sub in pullups for back burners if you have nothing to pull on


Warm-up (No Measure)

5 minute light jog

then 2 rounds:

20 shoulder circles each way

20 open – arm across the body

10 inch worms

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