3.12.16 Workout of the Day

Camryn Spires and Jack Klein, CrossFit Kids

CrossFit 715 and 830 am

General WU: Coaches Choice

Specific WU: 2x 10 Wall Balls 10 hanging knee raises Run 200 meters (exit sign)

WOD 1: Every 6 minutes for 30 minutes (5 sets) perform: 1 min max Wall Ball shots (20/14) 1 min strict Hanging Knee Raises Run 400m Rest

Start each round exactly six minutes apart. Your rest period is whatever remains after the run.

Post total reps and time to complete each run to comments.

ICT 9 am

General WU: Coaches Choice

Specific WU: In 8 minutes complete :10 reps/movement +300 m run

WOD 1: Every 4 minutes for 20 minutes (5 sets) perform: 10 burpees 20 KB SDHP (53/35) 30 KB Swings (53/35)

Perform each set as quickly as possible and rest the remainder of the 4 minute interval.

WOD 2: For time

3x :300 m run

Mandatory 1 min after first round

SCORE=Total time including rest

Saturday 10-11 am: Workout 16.3

Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches 3 bar muscle-ups

Men use 75 lb. Women use 55 lb.