5.7.18 Workout of the Day

Chelsey, 830 Saturday

Box Brief: Happy Birthday Kathleen and Coach Meg!

CrossFit

1.“Fran” 21-15-9: Thrusters (95/65) Pull-Ups

-8 minute cap-

2. Back Squat 10 Reps @ 74% 8 Reps @ 79% 6 Reps @ 83% 4 Reps @ 87% 2 Reps @ 92% Rest 2:00 between sets.

3. Midline + Cooldown

800 m run INTO 75 GHD situps

ICT

1.“Jerry” For Time: 1 Mile Run 2,000 Meter Row 1 Mile Run

2.Midline 9 min EMOM (:40/20)

min 1: hanging knee raises

min 2: prone plank

min 3: PVC Good Morning