Stand Firm Crossfit is 1 year old!!!!!!
Warm-up: 1/2 Tabata Hollow Rocks, GPU, KB Swing. Dynamic Stretch
Strength: Strict Press/BB Bent Row
50% 4+4×4 OTG (off the ground)
Strict Press
Bar Bell Bent Row
WOD: SFXF 1st BIRTHIVERSARY
15 min AMRAP
10 Rt. Hand KB Swing 35/25
10 Lt. Hand KB Swing
5 Pullups C2B
10 Box Jumps 20/24
Icing: 5 Bar Muscle Up Negatives
Watch video to learn about Bar MU negatives.