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CrossFit Hero WOD – “Ryan”IMG_0662

5 rounds for time of:

  • 7 Muscle-ups
  • 21 Burpees

Each burpee terminates with a jump one foot above max standing reach.

Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call

Strength Focus

  • 1 mile Run for time

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Welcome to CrossFit Flagstaff Anthony!
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            Happy St. Patrick’s Day!!!


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  2. […] “Ryan” or “Arnie” or “Daniel” […]

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