06.17.18

Warmup
Down and Back The 1/2 the Length of the Box
High Knees
Karaoke
Burpee Broad Jump
Defensive Shuffle
Squat Walk down -Llunge back
Rotational Sumo
Frog Hop Down, Duck Walk back

Mobility
Joint Mobility/group stretch x 6 min

Skill
Review all movements in the metcon

Metcon

“Victoria”

Victoria Soto was one of the teachers killed while attempting to shield her students in the Sandy Hook Elementary shooting on December 14, 2012, in Newtown, Connecticut. Victoria had been a teacher for 5 years; she was 27 years old and she was a CrossFitter.

5 Rounds for Time

Performance
10 Thrusters 95/65
14 Box Jumps 24″/20″
12 Sumo Deadlift High Pulls 95/65
12 Burpees
27 American Kettlebell Swings 24kg/16kg

Lifestyle
10 Thrusters 75/55
14 Box Jumps 20″/16″
12 Sumo Deadlift High Pulls 85/55
12 Burpees
27 American Kettlebell Swings 18kg/14kg

Fitness
10 Thrusters 65/45
14 Step Ups 20″/16″
12 KB Sumo Deadlift High Pulls
12 Burpees
27 Russian Kettlebell Swings