8.8.18 Workout of the Day

Janice 615 PM

Box Brief:

Last week of Kids Camp this week M W F 930-1030 AM

CrossFit

1. Max set of Strict Pull-ups

than 5x5 strict pull-ups /ring rows

2. Partner ”Hot Sauce” A) P1 AMRAP 3: 21/15 Calorie Row 21 Lateral Erg Burpees Max Overhead Squats (75/55) P2 than completes above B) AMRAP 3: 18/13 Calorie Row 18 Lateral Erg Burpees Max Overhead Squats (95/65) P2 than completes above C) AMRAP 3: 15/11 Calorie Row 15 Lateral Erg Burpees Max Overhead Squats (115/80) P2 than completes above D) AMRAP 3: 12/9 Calorie Row 12 Lateral Erg Burpees Max Overhead Squats (135/95)

P2 than completes above

ICT

1. On a running clock complete

5 sets for For max total reps complete of:

min 1: KBS (53/35)

min 2: BJ-Over (24/20)

min 3: burpees to 6 inch target

min 4: Rest

2. Midline: 5 minutes Coaches Choice

3: 600 m jog