Throwback to some Fire Dept CrossFit training

Throwback to some Fire Dept CrossFit training

Warm Up and Mobility

Gymnastics/Skill
3 RNFT
T2B or K2E Practice
5 x Wall Squats

Open Offseason
AMRAP 5
Complex
3 x Strict T2B+ 2 x Strict Pull Ups + 1 x C2B

Oly
Clean
2 x 5 High Hang Clean Pulls
3 x 1 High Hang Clean

“Plaza Hotel”
For Time
500m Row

Compare Row times here

Rest 3 Minutes

Max Jump Rope in 3 Minutes