Warm up
Run / Row 400 meters
10 air squats
10 push ups
5 pull ups
Shoulder dislocates
_____________________________________________________________________
WOD
"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
What is CrossFit
Meal of the Day
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Greater Brighton Fire Protection District
CrossFit Brighton Fire WODs
- "FIRE UNIT 500"500 Meter Row, then: 50 Pull-ups- 100 Box Jumps 24/20- 100 Push Press 65/45 lbs.- 50 Deadlifts 135/95 lbs.- 50 Push-ups- 50 Ab Mat Sit-ups- 100 ft. Overhead Walking Lunges 45/25 lbs.- Then complete: 500 Meter Row
- "JAKE"This WOD is a Company relay WOD while one person is doing work the others rest. Each member must do five rounds. Post times to comments as a company. 10 95 pound thrusters 10 pull ups 10 burpees 75 feet Firefighter drag All members must be in full PPE SCBA Packs are optional.
- "4477"AMRAP 20 Minutes of: 4 Handstand Push-ups- 4 Dead Lifts 225/185 lbs.- 7 Pull-ups- 7 Burpees
Photo Albums
- :
![](<a href="http://www.operationphoenix.com"><img border="0" alt="Operation Phoenix Widget" src="http://media.crossfit.com/opphx/tot.jpg" /></a>){kind=link}
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