9.19.16 Workout of the Day

Congrats to Natalie and Austin in finishing 3rd place RX this past weekend at Bombs and Barbells! Also, congrats to all our 843 athletes who competed this weekend in the Hampton Lake Tiger Bass 5k.

Let's all get to class tomorrow to start this week off right!

CrossFit

General WU: Coaches Choice

Specific WU: Coaches Choice

Strength:Every 3 minutes, for 18 minutes (6 sets): Clean x 1.1.1.1 (rest 10 seconds between each single)

Goal is to ascend each set but no Failed attemps

WOD 1:Three sets for times of: 300 m run 20 Wall Ball Shots (20/14 lbs) 20 Kettlebell Swings (53/35) Rest 3 minutes

SCORE=Total time combined including rest

ICT

General WU: Coaches Choice

Specific WU: In 5 minutes complete:

10 cal row+150 m run+ 5 burpee BJ

WOD 1: Every 3:30 seconds for 35 minutes (10 sets)

complete:

ODD rounds: 300 m row into 5-10 burpee box jumps (24/20)

Even rounds 300 m run into 5-10 burpee box jumps

SCORE= Total burpee box jumps combined

*Please staggger, rest remainder of time left in 3:30 after jumps are completed.

Midline:Coaches Choice