4.13.16 Workout of the Day

Kristen, Meg, Meg, Nicole Spring Beach Bash

CrossFit

General WU: Coaches Choice

Specific WU: In 10 minutes complete:

2x150 m run

5-7 FS ascending in lbs

7-10 pullups/progressions

Strength: In 20 minutes Front Squat *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90% *Set 6 – 3 reps @ 85% *Set 7 – 5 reps @ as heavy as possible Rest 2 minutes between sets.

WOD 1: For time: Run 800 Meters 30 Pull-Ups 30 Front Squats (175/115 lbs) 30 Pull-Ups Run 800 Meters

(20 min cap)

ICT

General WU: Coaches Choice

Specific WU:in 12 minutes complete 15 reps/ movement

WOD 1:15 min AMRAP

30 Burpees Over the Rower 30 Calorie Row

-rest 3 min-

15 min AMRAP

20 Weighted Step Up (24/20) (25/15)

20 Slam Ball(20/15)