HERO WOD
"BURTON"
20 minute continous time complete as many rounds as possible.
5 Clean & Jerks 95lbs
5 Burpees
200 ft. Sprint
Recruits
20 1 Recruit & D-Roe
18 3
17 3
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Demos & Exercises
About Me
- ConFireCrossfit
- This site is being opened for the Firefighters of Contra Costa County Fire Protection District as an online tool to assist with physical fitness. Crossfit workouts will be posted daily, along with articles, pictures, and videos related to Crossfit, Physical fitness, Nutrition, and other subjects related to the job of firefighting. This is your website, feel free to comment, ask questions, and poke fun of each other. The intent is to bring functional fitness to our firefighting community.
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