Fire Drill

The Tallahassee CrossFit Burpee Salute!


3 Rounds of:

  1. Run 200m
  2. 10 Air Squats 
  3. 10 Hip Extensions 
  4. 10 Back Squats w/bar


Hip/Quad Opener


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Skills & Technique: (Click below for links to more info)


Back Squat Heavy Double: 15 Minutes. 

Work up to a moderate/heavy 2 rep back squat. 

Followed by: 

Fire Drill 

100 Burpees for time
Time limit: 10 Minutes

Immediately Followed by:

Row 500m for time.