Had an amazing morning yesterday with Camp Cinder!  Got to talk to 18 great girls that are all interested in being firefighters about CrossFit, fitness and how important it is for the profession.  Good Luck to all of you in whatever you do and if we can ever help, please hit us up!  Thank you to April Mangels and the rest of the Firefighter Councilors!! FEEL THE BURN!!!

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INFERNO Warm-up  x 3

Complete the Following:

.

For Time: (14 min limit)

.......42 reps Push-ups

.......21 reps Thrusters (135#, 95#, wt t0 get 12+ reps)

.......15 reps Bar Muscle Ups (Sub: ring mus, banded bar mus, 2:1 chest to bar pull-ups)

.......30 reps Push-ups

.......15 reps Thrusters

.......10 reps Bar Muscle Ups

.......18 reps Push-ups

.......9 reps Thrusters

.......5 reps Bar Muscle-ups

.

.

then....

.

.

12 min Back Squat Party

.......Min 1-3: 4 reps 75%1RM

.......Min 4-6: 3 reps 80%1RM

.......Min 7-9: 2 reps 85%1RM

.......Min 10-12: 1 rep 90%1RM

.

.

SLO ON RAMP CLASS: none

INTRO TO INFERNO - PASO ROBLES: 5:30pm

.

MWOD:  shoulders and the Back Rack position

[youtube https://www.youtube.com/watch?v=2iiKibqIQ20]