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)

2 rounds

50 skips

15 toe hold squats

15 scap pushups

10 death march steps per side

Dumbbell Squat cleans technique work

– Hang Muscle Clean

– Hang Power Clean

– Hang Clean

– Full Clean

3 rounds

5 shuttle runs

5 DB Cleans

Stay connected

Social Links (No Measure)

– Group Chat on Discord:

– Join the closed Facebook Group “The Fitness Alley” let the coach know if you’re not in there.

– Follow us on Instagram @crossfitbarwon

– Dudley’s number 0421 711 867