CrossFit Mt Juliet | Fire Fighters: Ryan
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Fire Fighters: Ryan

14 Nov Fire Fighters: Ryan

CrossFit Mt Juliet – CrossFit

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Mobility/Warm Up

Anterior Compartment Smash

Rotator Smash and Floss

Warm-up

3 Rounds

10 Ring Rows

10 Ring Dips/Box Dips

THEN

Roxanne Burpees

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
Maplewood, MO Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21, 2008 when he stepped off his fire truck responding to a call.

He is survived by his parents Andrew and Jackie Hummert.

Accessory

Metcon (No Measure)

Weightlifting Finisher (optional)

Not for time:

200 Band Pull-aparts (sets of 25+)

200 Band Face Pulls (sets of 25+)
use a light or medium band for both

Post Workout Mobility

Twisted Cross

Child’s Pose

Summit Accessory

Metcon (No Measure)

Weightlifting

4 Supersets:

7 tempo Kettlebell Deadlifts (4040)

7 Barbell Bench Press (bodyweight +)

7 tempo Hip Extensions (3030)

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