I have been training some first responders in crossfit methods on Tue and Thur mornings at 0530. So I decided to train with them today. My mistake was downing a large black coffee right before the routine. At 8 minutes in Pukie The clown popped out of the bushes and I hurled right in front of my guys.
CF Warm Up
Push Ups x 10
Squats x 10
Pull Ups x 10
Extensions x 10
Sit Ups x 10
Workout:
10 minute AMRAP
95lb Clean/Push Press x 5
400 meter sprint
6 Rounds
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