Fire Drill

The Tallahassee CrossFit Burpee Salute!

Warm-up:


3 Rounds of:

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


Mobility:


Hip/Quad Opener


Announcements:


New Shirts are in the works!


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


Wod:


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.