Burn it Down – 6/29


Announcements

Happy Birthday Darnell Cabana!

CrossFit Lehi – CrossFit Class

On this day in 1613, Shakespeare’s Globe Theater burned down in London. No CrossFitters were implicated. It was later rebuilt on the same foundations.

View Public Whiteboard

Warm-up

(No Measure)

400 m run

2 x 60 sec wall sits with 5 burpee knee tucks between sets.

Coach-led warm up

Strength/Skill

4×12 Weighted step ups w/ 53/35 KB in each hand, on a 24/20 box. Add weight of both KBs when recording score.

Between each set do a 60 sec plank hold.


Weighted Step-ups (4 x 12)

WOD

1: Metcon (Time)

9 min time cap

15-9-6

Thrusters

Slam balls

RX: 95/65 RX+: 115/95

Rest 2 mins


2: Metcon (AMRAP – Rounds and Reps)

9 min AMRAP

15 Russian KB swings 53/35

10 leg raises

5 HSPU

Post WOD

Coach-led cool down, stretch