11.15.16 Workout of the Day

Rich Posner, 9000 miles away in Davao, Philippines, CrossFit is truly global. Pretty cool

CrossFit

General WU: Coaches Choice

Specific WU: 10 barbell good am+10 HPC+10 PC Strength: Take 20 minutes to build to today’s 1-RM Power Clean

WOD 1: 21-15-9 of Kettlebell Swings (70/53) Push-Ups.. toes MUST stay on the ground Pull-Ups

(7 min cap)

Cooldown+Midline:

3 RDS NOT for time of:

200 m run + :45 sec Unbroken Hollow

ICT

General WU: Coaches Choice

Specific WU: Take 5 minutes to complete:

10 cal row

100 m run+

5 reps/movement

WOD 1: 2x for max reps of

2 min AMRAP

30 KBS (53/35) into max burpees in remaining time

-rest 1 minute-

2 min AMRAP

30 KB G Squat into max burpees in remaining time

-rest 1 minute-

2 min AMRAP

30 KBSDHP into max burpees in remaining time

-rest 1 minute-

and repeat cycle again.

SCORE=total combined burpees

Cooldown+midline:

8 alternating rounds of

100 m run or 10/cal row

:30 hollow

(so, you will run 4x and row 4x)