CrossFit Bruin – CrossFit

Warm-up (No Measure)

3 rounds, not for time of:

30 secs of jumping jacks

5 inchworm push-ups

10 jumping air squats

5 shoulder pass throughs, pvc pipe

5 band pull aparts

5 scap pull-ups

5 ring rows or pull-up

Metcon (Time)

Ryan

5 rounds for time of:

7 Muscle-ups

21 Burpees

MOD.

5 rounds for time of:

7 ring rows

7 dips

21 Burpees

Maplewood, Missouri, 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.