3.7.16 Workout of the Day

Local TV personality Megan Joyce throwing down and killing it during OPEN WOD 16.2 at Friday Night Lights. Great job Megan!

CrossFit

General WU: Coaches Choice

Specific WU : 2 sets:

10 Box Jumps 5 Shoulder Press + 5 Push Press + 5 Push Jerk 5 Kipping Swings + 5 Toes to Bar

Prep: Push Jerk, 2x8 reps building

Scale to a weight that allows you to perform unbroken sets for the entire workout

WOD 1: "CrossFit Open Workout 12.3"

AMRAP in 18 minutes: 15 Box Jumps (24/20) 12 Shoulder to Overhead (115/75) 9 Toes to Bar

WOD 2: 1 mile run for time

ICT

General WU: Coaches Choice

Specific WU: In 5 min complete 12 reps/ movement

WOD 1: 4 RFT of

10 KB walking lunge ( lf+rt=1)

20 Burpees

30 KBS (53/35)

WOD 2: For time 800 m run + 400 m row