26 July 2016 26 July 2016
Tuesday 26 July 2016 '26 July 2016'

kristenRemember… Have fun!

1. Warm-up (before class)
3 Steady Rounds:
20′ HS Walk/ 1 minute hs hold
20′ OH Lunge w/ 45/25lb plate
10 GHD Sit Ups/ abmat situps

2. Strength
2013 clean and jerk ladder
1-rep Clean and Jerk every 90 seconds with progressively heavier barbells.
But… This is CrossFit Burn, and we only have 60 minutes to get an entire class through all of this work.

In 20 minutes, get as far as you can. You can start at whatever wait you want. You can start the next lift immediately, or wait the 90. If you miss a clean or a jerk, you are done! Cheer on whoever is still going.

Men’s Weights (pounds) – 135,155,175,185,205,215,225, 235, 245, 255, 265, 275, 285, 295, 305, 315,

Women’s Weights (pounds) –95,100,105,110,115,120,130,135,140,145, 150, 155, 160, 165, 170, 175, 180, 185, 190, 195, 200, 205, 210, 215, 220, 225, 230, 235, 240, 245, 250

when you miss a clean or a jerk, you are done!
3. Met-Con (10 min cap)
2014 Games “Midline March”
3 Rounds for time
25 GHD Sit Ups/ toes to bar
50ft Handstand Walk/ 2min hs hold
50ft Overhead Walking Lunge 155/115lbs 95/75

Handstand Walks are supposed to be Unbroken, if you don’t make it after 3 attempts, move on.

4. Extra
2011 Games
2 Minutes to establish
1RM Chest to Bar Pull Up
Your score is best weight in those 2 minutes. Feel free to continue further attempts afterwards

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