3.19.16 Workout of the Day

Kristin OPEN 16.3

CrossFit

General WU: Coaches Choice

Specific WU: In 12 minutes complete:

400 m run +10 reps/movement

WOD 1: Complete this cycle 2x Max Total Reps

3 min AMRAP

400 m run into max burpees

-rest 1 min-

3 min AMRAP

400 m run into max cal row

-rest 1 min-

3 min AMRAP

400 m run into max Power Clean (95/65)

-rest 1 min-

ICT

General WU: Coaches Choice

Specific WU: 10 reps movement+300 m run

WOD 1: For time 800 m run 21-18-15-12-9 SDHP (53/35) 21-18-15-12-9 Goblet squat (53/35)

21-18-15-12-9 KBS (53/35)

21-18-15-12-9 burpees

800 m run

OPEN WOD 16.4 10-12 PM

13-min. AMRAP: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups

M 225 lb. / 20-lb. ball F 155 lb. / 14-lb. ball