December 12, 2018

CROSSFIT
Weightlifting
Snatch Balance + Overhead Squat (1RM, -10% X3 OHS)
Conditioning
Lat Attack (Time)
21 Deadlifts
21 Pull-ups
15 Deadlifts
15 Chest-to-bar pull-ups
9 Deadlifts
9 Bar Muscle Ups
(255/155)

SWEAT
Brenton (Time)
5 Rounds For Time:
100′ Bear Crawl
100′ Standing Broad Jump
Do 3 Burpees after 5 Broad Jumps

If you have a 20# vest or body armor, wear it.
In honor of Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009