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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