10
Mar
03/11/2015: hero wod…ryan
CrossFit Deerfield Beach – CrossFit
Warm-up
DYNAMIC WARMUP (No Measure)
10-8-6-4-2
-reps of push ups and air squats in opposite corners of the gym
– high skips going from one exercise to the other
Weightlifting
Bench Press (60%/5, 70%/5, (80%/5)4)
Metcon
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
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