CrossFit Barwon – CrossFit


Helton (Time)

3 Rounds for time of:

800m Run

30 Dumbbell Squat Cleans, 50#

30 Burpees
In honor of U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, was killed September 8th, 2009
To learn more about Helton click here


Warm-up (No Measure)

200m backwards light jog

200m run

3 sets

20 straight leg raises

20 death march steps

20 hollow rocks


200m backwards light jog

200m run

dumbbell squat clean tips and tricks

3 rounds of:

3 DB squat cleans building

3 burpees

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