BarsNRIngs – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds:
10 mts andar de pato
10 mts andar de minhoca
10 mts andar de caranguejo
10 mts salto em distância
Weightlifting
Front Squat (1×5 60% 1×3 70% 1×2 80% 3×1 Max single)
Metcon
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
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