19 August 2015 19 August 2015
Wednesday 19 August 2015 '19 August 2015'

Don’t forget Lululemon is coming to CrossFit Burn on August 29th.  Please R.S.V.P.  If there is something specific you want, please send a message on the link.
https://www.facebook.com/events/1014847371900432/

1. Warm-up level 2
a. Two minutes of banded glute activation
b. AMRAP 5 minutes
10 Empty bar thrusters
5 Horizontal ring rows
2. Strength
a. Back squat 4×4 @85%
b. Strict press speed work – EMOM 10 minutes 3 reps @65% AFAP
3. Met-Con
4 Rounds
20 KB swings 70/53lbs
20 Toes to bar
20 Calorie row
Then, depending on your weaknesses, choose ONE of the following:
4a. Extra
4 Rounds
50 Calorie row
Rest 2 minutes
4b. Gymnastics
‘Death by HS walk’
HS walk 10′ in minute 1
HS walk 20′ in minute 2
HS walk 30′ in minute 3
HS walk 40′ in minute 4
And so on until you fail to walk full distance within the minute

1. Warm-up level 1
a. Two minutes of banded glute activation
b. AMRAP 5 minutes
10 Empty bar thrusters
5 ring rows
2. Strength
a. Back squat 4×4 @85%
b. Strict press speed work – EMOM 10 minutes 3 reps @65% AFAP
3. Met-Con
4 Rounds
20 KB swings 53/35lbs
20 knee ups
20 Calorie row

1. Warm-up Base
a. Two minutes of banded glute activation
b. AMRAP 5 minutes
10 Empty bar thrusters
5 ring rows
2. Strength
a. Back squat 4×4 @85%
b. Strict press speed work – EMOM 10 minutes 3 reps @65% AFAP
3. Met-Con
4 Rounds
20 KB swings 35/26lbs
20 abmat situps
20 Calorie row

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