J5 CrossFit – CrossFit
let us remember
Warm-up
warm up coach
Mobility
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