Saturday, 31 August 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5 minutes Double Under Practice
• 3 sets:
1) Muscle Up Ring Rows x 2-3 (full arm extension and hand turnout at the start)
2) Butterfly Kip x 3 (if connecting 3 easily, use “Tight Body” Butterfly Kip)
3) Tuck L-Sit on Rings OR L-Sit on Rings x 10 seconds


CONDITIONING
Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ.  Here is where you can make a donation to support the families of the lost heroes: https://hotshots19.crossfit.com/.  Your support will be collected by the CrossFit Kids Foundation where 100% of the donations will be distributed to the families.

"Hotshots 19"
Six rounds for time:
30 Air Squats
19 Power cleans, 135/95#
7 Strict Pull Ups
Run 400 meters

• Post time to whiteboard / comments.