WOD
3 rounds for time.
400m run
21 kettlebell swings (54lb men, 35lb women).
12 pull ups
Modified
ride bike for 4minutes at a fast pace and heavy resistance
21 KB swings 30lbs
12 jumping pull ups or lat pull downs
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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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