CrossFit On Track – CrossFit
Gymnastics
Metcon (No Measure)
5 rounds
2 chest-to-rings rows
2 ring turnovers
2 ring dips
increase height each round until fully suspended
Ring Dips (5×5; build AHAP)
superset with bent over row
Bent Over Row (5×8-12)
medium to heavy weight
Metcon
Ryan (Time)
Five rounds for time:
7 Muscle-ups
21 Burpees
Each burpee terminates with a jump one foot above max standing reach.
In honor Maplewood, MO Firefighter, Ryan Hummert, 22, killed by sniper fire July 21st 2008.
To learn more about Ryan click here
Maplewood, MO Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21, 2008 when he stepped off his fire truck responding to a call.
He is survived by his parents Andrew and Jackie Hummert.
The “Ryan” Hero WOD was first posted on crossfit.com as the workout of the day for Wednesday, October 8, 2008 (081008).
