BarsNRIngs – CrossFit
Warm-up (No Measure)
10 chutes para trás,
10 chutes para o lado
10 chutes para frente cada perna.
5 cow cat stretch
Back Squat (3×4 85% 1xMax 85%)
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