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)
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: https://discord.gg/WcJVSwk3CN
– 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