11.18.16 Workout of the Day

Keeping track of reps is important but cleaning up your reps is more important. Out of respect for your fellow members, please mop or wipe up all chalk. Thank you.

Benchmark Friday!

Both ICT and CrossFit in CrossFit

CrossFit (rt side of gym)

General WU: Coaches Choice

Specific WU: 200 m run+ 10 reps/movement

WOD 1: Benchmark WOD "Kelly"

5 RFT of: Run 400 meters 30 Box jump, (24/20) 30 Wall ball shots, (20/14)

-Please scale volume for a sub 30 minute time today.-

Midline: Coaches Choice

ICT (lf side of gym)

General WU: Coaches Choice

Specific WU: Take 7-10 minutes to complete:

400 m run+10 reps/movement

WOD 1: Benchmark WOD "Running Barbara"

5 RFT of:

200 m run (bank exit sign) 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats

-Please scale volume for a sub 30 minute time today.-

Midline: Coaches Choice