CrossFit Barwon – CrossFit

Hero

Come do this workout with Dudley at 9:15 am:

https://meet.google.com/azy-eefi-vof

WOD Brief Video

https://youtu.be/WniobVzPm34

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

Warm-up

Warm-up (No Measure)

3 rounds for movement prep

20 death march steps

10 twisting bears

10 table rocks

10 down dogs to seals

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