8/9/19

RFS CrossFit – CrossFit

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Warm-up

Happy Birthday Beau B!

3:00 row

Coach style warm up (15:00)

Skill/Strength

A.plank to tripod 6×1

B. Plank to tripod then donkey kick 5×1

C. Front SQUATS (NO BAND) 3×10 by feel

Front Squat (3×10)

Will aim to beat these numbers next week

Metcon

Rx: Brenton (Time)

5 Rounds For Time:

100′ Bear Crawl

100′ Standing Broad Jump

Do 3 Burpees after 5 Broad Jumps

If you have a 20# vest or body armor, wear it.
In honor of Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009
To learn more about Brenton click here

Scale: Metcon (Time)

Brenton without a vest

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