Dec
13
2016

Crossfit Syosset/ Wednesday, December 14th

In case you guys forgot, The Second Kids class will be today at 3:45pm.
The first class was great we could use more kids to play some fitness games.
The rest of December is free.  We won’t be charging for the kids till January so come and at least get the kids involved in fitness.

Skill:
30/30
Hollow Rocks
V UP
Crunches
3 minute plank

Workout:

RYAN Firefighter Ryan Hummert 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.

First posted Oct. 8, 2008

7 muscle-ups

21 burpees
Each burpee terminates with a jump one foot above max standing reach.

5 rounds for time

 

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