3.26.16 Workout of the Day

In honor of Navy Chief Petty Officer, Mark T. Carter, 27, who was killed December 11, 2007 while conducting combat operations in Iraq.

CrossFit 715 and 830 AM

General WU: Coaches Choice

Specific WU: 400 m run+ 8 minutes to find pullup progression of Choice

and 2x5 building to Squat clean weight

WOD 1: Hero WOD "Badger"

3 rounds for time

30 Squat cleans (65/95)

30 Pull-ups

800 meter Run

ICT 9 AM

General WU: Coaches Choice

Specific WU:300 m run+ 20 reps/movement WOD 1: 3 RFT of: 75 abmat situps 50 Air Squats 25 BJ (24/20)

-rest 5 min-

WOD 2: 6 min partner 50 meter shuttle sprints

OPEN 16.5 Today 10-11 am