5.14.18 Workout of the Day

Carol, Caesars's Head State Park

CrossFit

1. Back Squat 10 Reps @ 76% 8 Reps @ 81% 6 Reps @ 85% 4 Reps @ 89% 2 Reps @ 94% Rest 2 min between sets.

2. Conditioning, Team of 2, A) P1 completes AMRAP 3: 18 Burpee Box Jumps (24/20) 18 Overhead Squats (75/55) Max Calorie Row

P2 completes above

B) P1AMRAP 3: 15 Burpee Box Jumps (24/20) 15 Overhead Squats (95/65) Max Calorie Row

P2 completes above

C) P1 AMRAP 3: 12 Burpee Box Jumps (24/20) 12 Overhead Squats (115/80) Max Calorie Row

P2 completes above

D) P1 AMRAP 3: 9 Burpee Box Jumps (24/20) 9 Overhead Squats (135/95)

Max Calorie Row

P2 completes above

SCORE= Total team cal row

3. Midline: Coaches Choice

ICT

1. Conditioning Team of 2, for 36 minutes complete:

ODD: 3 min AMRAP

P1 completes 400 m run into

max burpee BJ 0ver (24/20)

than P2 completes above

EVEN: 3 min AMRAP

P1 completes 400 m run into

max med ball squat Clean (20/14)

than P2 completes above

-continue format above-

*Each team will complete 6 sets of this WOD, one works one rests*

2. Midline: Coaches Choice