J5 CrossFit – CrossFit

let us remember


warm up coach


calves and lats

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
scale 1-

7 ctb pull up

7 ring dip

scale 2-

14 pull ups

7 ring dips

scale 3-

14 ring rows

14 hr push ups

Extra Credit

find a heavy clean and jerk

find a heavy snatch

for the day