10.3.16 Workout of the Day

Happy 6th Birthday Colton Byrd!!

CrossFit

General WU: Coaches Choice

Specific WU: 10 barbell BS +3x2 ascen Strength: A)Take 10-15 minutes to built do 85% or more of your 1-RM Back Squat,

3-3-2-2-1-1

and then… B. Every 3 minutes, for 15 minutes (5 sets): Back Squat x 2-3 reps @ 70%

WOD 1:Against a 2-minute running clock, perform the following: Run 150 Meters Max Reps of Squat Cleans (135/95 lbs)

Rest 2 minutes between sets, and complete a total of four sets.

ICT

General WU: Coaches Choice

Specific WU: 150 m run+5-7 burpeee BJ

WOD 1: In teams of 3 complete 20 minute AMRAP of

Cal row

Burpee Box Jump (24/20)

*every team gets one rower and one box, partition your reps how you like**

-2 people will be working while one will be resting.-

SCORE=total team cal row +burpee BJ

Midline :In 8 minutes complete

600 m run into

AMRAP in remaining time of:

15 abmat situps

:30 hollow hold