Monday Schedule:
CrossFit: 5:30/6:30/7:30/8:30/9:30/Noon/4:45/5:45/6:45
Burn: 6 and 9:30 AM
Zoom Burn: 8 AM
Youth CrossFit: Ages 4-9 @ 10:45 AM
Ages 10-14 @ 11:15 AM
CrossFit Foundations: 5:45 PM
High Fitness: 7:30 PM

Hero Week Day 1
Compare your score from August 16, 2019.

British Army Second Lieutenant Ralph Johnson, 24, of South Africa, assigned to the Household Cavalry Regiment, based in Windsor, England, was killed on August 1, 2006, in Helmand province, Afghanistan, when insurgents attacked his vehicle with an improvised explosive device.

WOD
Ralph

Four rounds for time of:
8 Deadlifts 250/175
16 Burpees
15 foot Rope climb, 3 ascents
Run 600 meters

Burn Workout

4 rounds for time
-400 M. Run
30 sec L-sit
20 front rack walking lunges
10 push-ups
30 sec L-sit
-40 double unders

YouTube Workout: https://youtu.be/lYjIGTaUpME

Ralph

Four rounds for time of:
250 pound Deadlift, 8 reps
16 Burpees
15 foot Rope climb, 3 ascents
Run 600 meters
At-home Options
Deadlift = Double DB Deadlifts or Odd-object deadlift
Rope Climb = 4 for 1 strict pull-ups or 7 for 1 bent over rows