9.21.17 Workout of the Day

TBT 2016 Fall League Black Out. And a Happy Belated Birthday Coach Paul! #fallleague #crossfit843 #blufftonstrong #builtbybluffton #shaveyoface @crossfit843

CrossFit and ICT

Conditioning:“Playground”

1 Mile Run 21 Kettlebell Swings (70/53) 21 Goblet Squats (70/53) 800 Meter Run 15 Kettlebell Swings (70/53) 15 Goblet Squats (70/53) 400 Meter Run 9 Kettlebell Swings (70/53) 9 Goblet Squats (70/53)

Midline: Double Tabata

Looking to choose a weight on the Kettlebell that athletes know they could complete the round of 21’s unbroken. Should be a weight that is more than athletes are accustomed to using, but nothing they would get “stuck” on. If unable to run, substitute an equal distance on the rower.