CrossFit Barwon – CrossFit
Hero
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
Warm-up (No Measure)
200m backwards light jog
200m run
3 sets
20 straight leg raises
20 death march steps
20 hollow rocks
then:
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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