CF WOD 8/8/18

Weighted Step-Ups
5-5-5
*Select a box to step on that is just above the height of your knee. Step your full foot on the box and drive up with the top leg – do not push off with the leg on the floor. Fully extend your leg and hip without resting the trailing leg on the box and lower yourself back down. Perform five step-ups on one side before switching feet. Select the heaviest dumbbells or kettlebells you can handle.

FIRE BREATHER:
5RFT:
6 Alt Pistols
12 K2E
18 Box Jumps @24/20

FIRE WALKER:
5RFT:

6 Pistols to a box
10 K2E
16 Box Jumps @24/20

FIRE STARTER:
12min AMRAP

6 Step Ups
10 Knee Tucks
16 Box/Plate Jumps as high as comfortable