RFS CrossFit – CrossFit
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