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